Ken

Part 1: OTM for 12:00 Minutes
Min1: 12 strict pull ups/ strict C2B/ Weighted pull ups
Min2: 10/10 Bird dog rows
Min3: 10 Hollow Body Single leg lifts + 10 second Hollow Hold

Part 2: Every 3:00 minutes for 6 sets for a total of 18:00 Minutes
6 DB Bench Press
10 Deficit HSPU
50 ft Handstand Walk
Time Cap per round 2:00 Mins
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