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Training Plan for Saturday November 18th 2017

Skill/Lift:

back squat

2x20 - 65% of 3RM

Conditioning:

 OTM 21 min

- 20/18 cal row C2
- 8/8 single arm DB front squats - approx 20% bdywt
- 20 russian KB swings

Accessory:

3 rounds

30s semi active squat hold
12 alternating bird dogs