Kai
Watch "Elbows Up in the Front Squat"
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Skill
7-minute ladder:
Pistols with roll
One-arm push-up
*Get as far as you can in 7 minutes starting at 1 rep of each movement, then 2 of each and 3 of each, and so on. When the clock hits 7 minutes, rest for 2 minutes. Then reverse the ladder. If your score was 15 reps of each movement, complete 15 reps of each, then 14 of each, then 13, and so on for time.
Workout
Back squat 1-1-1
Weighted Dip 1-1-1
*Aim for a PR. No more than 3 single attempts.
