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Workout for Thursday January 5th 2017


Skill/Lift:

A1) 5 sets

5s deadhang
+ 5s bent arm hang
+ 5s chin over bar hold
+ 5s bent arm hang
+ 5s deadhang

**No more than a red band. If you're unable to do this with a red band, then do the same as a ring row on a set of low rings

A2) single leg step ups

5 sets of 6/6 @3131

Conditioning:

25 min to casually cycle through

20m loaded sled pull with rope
3/3 turkish get ups - climbing
1 length of plyo course

Accessory:

2 rounds

12/12 banded sleeper rotations
12/12 single arm banded face pulls