Skill: Ring Dips
Level 1: 10 sec Hold on Horns
Level 2: 10 press to support on horns
Level 3: 10 negatives on rings
Level 4: Ring Dips
Complete 3×10 at appropriate level
Then:
Max Plank
50 tuck sits
Rest :30
Max Plank
50 bird dogs
Rest :30
Max Plank
50 russian twists
Rest :30
Max Plank
50 Dead bugs
Score= total accumulated plank time
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