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Workout for January 21st 2017


Skill/Lift:

A1) shoulder press

5 challenging sets of 3 - climbing

A2) banded face pulls

5 sets of 8

A3) kip swings/hollow rock

5 sets of 3-6
 
Conditioning:
 
8 min to complete

"Fran"

21-15-9

thruster - 35% of 3RM B.S. capped 95/65
pull up/ring row

goal is 4-8 min
 
Accessory:
 
2 rounds

20 banded good mornings
8/8 t spine bridge