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Workout for Thursday April 20th 2017


Skill:

10 min OTM

even: 10-20s chin over bar hold

odd: 30s active squat hold

Conditioning:

18 min to complete max rounds

with a partner trade off rounds

200m run
9 pull ups/ring rows

Accessory:

3 sets of 30/30s side plank
50 band face pulls