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Workout for Wednesday January 11th 2017


Skill/Lift:

A1) box squat

3 sets of 3 - 75% of 3RM B.S.
or 3RM back squat if not complete

A2) handstand hold/pike hold/overhead barbell hold

3 sets of 30-60s

 

Conditioning:

12 min to complete max reps

"Vermont Skyline"

7 hspu/pike variations/DB shoulder press/push ups
14 pistols/skater squats/bulgarian split squat
21 wall balls

 goals is 6+ rounds

Accessory:

5 rounds

30s hollow hold
30s active squat