Warm up lifts then 3@ 70%, 3@ 80% and 3 PLUS @90%
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Ring Dips: 50 (If you can't go full range of motion...no rings and instead you'll do bar dips. If you can't do bar dips then you'll do negatives.
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Basic gymnastics: Skills that we do in CF from L-sits/tuck sits to skin-the-cats to frog sits...etc