A)Back Squat 3 RM 20 Minutes, No less than 5 heavy attempts. 20mins includes warmup sets.
B)
"Diane"
21,15,9
Deadlift 100kg(70kg)
HSPU
Newbies will replace Diane with;
5,5,5,5,5 Deadlift.
Max HSPU/Box in between sets or Max Handstand Hold/Box......................... You are a newbie if I say you are.
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