Started off with hitting a strong 4 sets of 6 for Archer Pull ups on the rings
Then hit a nice 3 sets of 4 for Front Lever Pulls on the rings
Moved onto 3 sets of 5 per side for 1-arm Bent Rows using 216 pounds per side
Hit a nice strong 3 sets of 10 seconds for Isometric Shrugs
Moved onto 3 rounds of the Abdominal Death Set, nailing (without any rest between movements) 20 Parallel Bar Leg Raises, 12 V-ups and 12 Coffin Sit-ups per round.
Hit 3 sets of 5 reps per side for Saxon Side Bends with 45 pounds.
Then hit a strong 10 rounds of Rope Skip Sprints.
Great stuff.
Here's the final set of the 1-arm Bent Rows
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