A. Single sided ring rows, 8 each sidex3; rest as needed (send video)
B. Push ups, accumulate 15 quality reps (not on your knees)
+
5 Seated barbell pull ups
:10 sec static ring hold in the hollow body position
20 Ab mat sit ups
rest 2 min
x4
+
Foam roll thoracic and lats and pecs
Did it all as listed. Struggled with the push-ups.
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