Strength
Establish a 1-rep-max front squat

Workout
1 round:
Lower from a handstand to your feet as slowly as possible, 20 reps
Lower from a pull-up to a hang as slowly as possible, 16 reps

Time each descent (or at least count them) and log the sum of the descents and total time to complete.

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Today, Jan. 11, is the last day to sign up for this round of Ice Age Meals. Order by noon and the meals will be delivered to the gym tomorrow.