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abs back rear deltoid Advanced

day 1 - front lever hold
Warm Up - Repeat 3 times
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Jumping Jacks

seconds
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Hanging On The Bar

seconds
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Pull Ups

reps
Round 1 - Repeat 1 time
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Front Lever

max hold
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Assisted Front Lever Hold Resistance Band

seconds
Round 2 - Repeat 3 times
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Front Lever Raises

reps
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Assisted Front Lever Raises Resistance Band

reps
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Single Leg Front Lever Hold

seconds each
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Front Lever Single Leg Raises

reps each
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Tuck Front Lever Hold

seconds
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Scapula Shrugs Hold

seconds