warmup: hold the following positions for time; just a few seconds past discomfort
L-hold, HS hold, plank, kb snatch hold, bottom of squat hold, dead hang, bridge hold
21-15-12-9-6 (63 total)
DL 200#
ring dips
kb swings (1 or 2 arm, your choice)
1x? BP
1x? Rows
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