General Prep:2 Sets: For Quality200m Run or 15/11 Calorie Echo Bike:15 Dead-Hang + 15 Active Hang8-10 Bar Kip Swings8-10 Ring Rows or 6/6 Single Arm Ring Rows10 Alternating V-UpsSpecific Prep:Adjust GHD’s and Go Over Specifics (Modifications) Then plan on Bar Muscle-Up Progressions as the final touches prior to the workout.Skills, Pulls ups and or bar...Read More
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