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A) Ring work, holds, 5x5 Dips, Muscle up tekkers, 10minsB) Hand Stand work 10mins or . . . . . KB Walks in pairs superset with 6 walkouts 10mins C) Work in 3’s and complete 5 rounds each: YG/IG 400m row, 10 burpees and 10 perfect russian Twists 9/7kg every time someone new starts.

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