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5 rounds for quality
10 PVC Passovers
30-45 second dead hang
10 Band pull aparts
30 second active hollow hold
6 rounds
Rest 2 mins between sets
N.B the Handstand Walk can be scaled to 20 Handstand shoulder taps or a 30 second Handstand Hold.
In 5 mins complete:
Rest 3 mins
Repeat for a total of 4 rounds (32 mins)
5 rounds for quality
10 PVC Passovers
30-45 second dead hang
10 Alt V Ups
30 second active hollow hold
5 mins of technique practice:
Toes to bar
Followed by;
1 min AMRAP of Toes to Bar
Rest
3 min light Assault Bike
3 Sets
Deadlift
Blood Flow Recovery Session (Don't Go Above 70% Effort)
45 Min AMRAP
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