Workout:
10 minute Row @ Easy Pace
Then:
9x Pull-up (Chest-to-bar) +
9x Hand Stand Push Up +
9x Push-up (Strict) +
2:00 minute ROW @ 550m, 575m, 600m pace +
2:00 minute Rest
Three Rounds
Then:
10x Push-up + 10 seconds Rest
Ten Rounds

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Cool Down