2min warm up
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Black diamond #11
5rft:
Plank back taps x 10 alt
Chin ups #vw10 x 3
Hanging knee raise #12 x 10
(Crow pose) plank knee rest on elbow/ 1/2 pu x 10 alt
Time: 12:04
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5rft:
kB row #50 x 7/7
Superman band lat pulldown blue x 10
Total time: 19:05
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Jr20min: 5/50
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