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Workout for Saturday February 4th 2017


Skill/Lift:

box squat

A1) 5 sets of 5 - 57.5% of 3RM B.S. @3313
or 3RM back squat if not complete

A2) strict pull ups @3113/banded strict pull ups with @3113/ring row @3113

5 sets of 3-5
 
Conditioning:
 
1 min max reps alternating pistols/skater squats

rest 2 min

50-40-30-20-10

double unders/2 x singles
sit ups
 
Accessory:
 
2 min dowel sit
30s lean and loiter