4 rounds of 1 km run OR 5 rounds of 1km row
Use exactly the amount of time as the previous run/row to do the following in between rounds:
10 GHD back extensions
10 hollow rocks
2 hanging L-Sits (for maximum seconds each)
10 ring dips or ring static holds
Post time of each row/run and amount of gymnastics work accomplished during each "break."
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