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Gymnastics: 14 mins
Plank hold 20 secs ( use rings if possible )
5-8 Strict HSPU or seated 5-8 seated DB Press
5 Strict Chest to Bar Pull up
20 Russian twist
Condtioning : EMOTM X 30 mins
1st Cals on Rower 12/9
2nd 12 DB Front Squats
3rd 10 Burpee
* add 1 Burpee each rd