A) 3 Sets (for quality):
30s Hollow Hold
20 Banded Face Pulls
10 Dips (Bench/Ring/parallel bar)
B) For time, partition as you like:
100 DB Snatch (22.5/15)
200 Cal Erg
300 Air Squat
Time Cap: 25 mins
Stimulus: Choose a rep range that allows you to go unbroken
Scaling: Reduce load/volume as needed
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