Warm-up Drills
I. Row 3:00
II. 2 Rounds for quality of:
6 x Deadhang Pull-ups (Supinated)
9 x Knees-2-Elbows
12 x Air Squats
III. Mobility

Impact/Focus: Back Squat 3RM
Warm up with 3 sets of 5 reps before completing the following workload below.

Back Squat 3-3-3-3-3RM

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“Tapeworm II”
Complete the following for time
30 x Handstand Push-ups
40 x Pull-ups
50 x KB Swings (24/16kg)
60 x Walking Lunges (Goblet Rack)
70 x Burpees

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About Samy

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One Response to 01.28.2013

  1. Peter says:

    “Back Squat 3 RM”: 185 x 3
    “Tape Worm”: 17:41 (Window Stink Bugs only modification)

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