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Workout for January 14th 2017


Skill/Lift:

A1) shoulder press

3RM - Madlab Benchmark

A2) seated L-sit

5 sets of 10-30s
 
Conditioning:
 
with a partner trading off movements

16 step down box jumps
16 thrusters - 70% of A1)
50 double unders/1 min of skipping
 
Accessory:
 
2 rounds

20 banded good mornings
8/8 t spine bridge