for those that don’t know rope steps are where you start sitting on the ground in a piked position and then you have to start climbing the rope arms only while keeping yourself in that piked position the entire time

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or the 30 second bar hold challenge my coach made where you started in a chin L hold and held that for 5 seconds, then lifted ur legs into a Chin V hold for 4, then you lower yourself down into a hanging V for 5, then lower the legs into a hanging L for 5, and the pull yourself back up into a chin hollow hold for 5

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