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Workout for Friday January 20th 2017


Skill/Lift:

A1) box squat

6 sets of 3 - 60% of 3RM B.S. @3313
or 3RM back squat if not complete

A2) seated L-sit

6 sets of 15-30s
 
Conditioning:
 
12 min to cycle through

20/20 laying banded hamstring press
20 barbell good mornings
6/6 alternating pistols/skater squats
20/20s standing single arm overhead DB hold - 25% of bodyweight
 
Accessory:
 
5 rounds

30s hollow hold
30s active squat