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Exercises

Set 1: 1 round
Dips with Leg Extension
Dips with Leg Extension
1 minute
Rest
Rest
1 minute
Kneeling Left Arm Rows
Weights: Maximum
Kneeling Left Arm Rows
Reps until failure
Kneeling Right Arm Rows
Weights: Maximum
Kneeling Right Arm Rows
Reps until failure
Rest
Rest
1 minute

Set 2: 1 round
Dips with Leg Extension
Dips with Leg Extension
1 minute
Rest
Rest
1 minute
Kneeling Left Arm Rows
Weights: Heavy
Kneeling Left Arm Rows
Reps until failure
Kneeling Right Arm Rows
Weights: Heavy
Kneeling Right Arm Rows
Reps until failure
Rest
Rest
1 minute

Set 3: 2 rounds
Hang
Hang
30 seconds
Transition
Transition
8 seconds
Neutral Grip Hang
Neutral Grip Hang
30 seconds
Rest
Rest
1 minute
Left Arm Hang
Left Arm Hang
30 seconds
Transition
Transition
8 seconds
Right Arm Hang
Right Arm Hang
30 seconds


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