Every 01:30 for 13:30
1)One Arm Seated kb Press X 8 Left + 8 Right
2)Russian Step ups X 8 Left + 8 Right
3)Candle Stick Lowers X 8
Rest until 15:00
Then
Every 1:00 For 9:00
1st Max Strict Pull-Ups
2nd Max Push Ups
3rd Max Russian Twist
Competitors who are not repeating 17.1:
3:00 Seated Straddle
1:30 Banded Hamstring Stretch (L+R)
Then
Foam Roll sore or tight areas