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Workout for Friday January 27th 2017


Skill/Lift:

A1) shoulder press

5 challenging sets of 5 - climbing

A2) seated L-sit

5 sets of 10-30s

 

Conditioning:

for time

2000m row - Madlab Benchmark

before/after complete

20-15-10
DB shoulder press - 45% of bdoyweight
40-30-20
hollow rock

Accessory:

12/12 crossed leg sit with twist
30/30s overhead DB hold