MITTWOCH

A. 4 sets 2-3 Ring Pull-Up with False Grip 90s Ball Play / Hit Target

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B. 4 sets P1: 6-8 Pull Transition into Dips 20-30s support hold P2: 15-20s Hollow Hold (with Ball between Legs)

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C. 3 Sets P1: 10-12 UL KB Row P2: 15-20s Hanging Hard L-Sit

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D. 3 Sets YGIG PI 20-30 Sec Arch Hang PII 10-15 Shoulder Taps in Push Up Position