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Workout for Friday January 6th 2017


box squat

6 sets of 3 - 55% of 3RM B.S. @3313
or 3RM back squat if not complete



"Strike Mvmnt"

4 rounds - 12 min

45s static KB hold
15s rest
45s row C2 for calories
15s rest
45s front plank hold
15s rest


5 rounds

30s hollow hold
30s active squat