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223 10
  • Practice SLIPS for 20 minutes
  • Single-Arm Overhead Squats 3-3-3-3-3-3-3-3-3-3 reps
  • Alternate arms each set.

On a 20-minute clock, practice Front Scale, Back Scale, L-Sit, Inverted Hold, Plank Hold, and Stretching (SLIPS).

Then, establish a heavy weight for the Single-Arm Overhead Squat. Athlete must be able to perform 3 reps in one go. Once the weight is established, complete 10 rounds of 3 Single-Arm Overhead Squats. Alternate arms each set.

Score is the heaviest load successfully lifted.

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