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Workout for Monday April 24th 2017


Skill/Lift:

A1) 5 sets - low rings or high bar

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

A2) single leg step ups

5 sets of 6/6 @3131

Conditioning: 

20 min with a partner trading off minutes

max reps in 1 min of

3 pull ups/ring rows
6 push ups
9 squats

goal is 1+ round a min

Accessory:

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