Every 1 min for 28 mins, alternating between:
12 Ring Rows
8 Alternating Pistols
Static Weighted Hold, 50 secs
Static Bodyweight Hold, 50 secs
**Static Hold w/ Weight Options:
Farmer Hold
Front Rack Hold
Mixed Hold ( Front rack + Farmers Hold, Front Rack + Overhead Hold, Overhead + Farmers Hold)
**Static Hold Body Only Options:
Hollow Hold Variation
Side Plank
Handstand Hold Variation
Plank
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