The workout for November 16, 2012 is…
Happy Hour: Front, back, right side, left side plank hold for 30 seconds each for a total of 4 minutes. There will be 5 seconds rest in between each hold.
Pre-Party: Front Squat 3X5 @ 75% of 1 RM – You must pause for 3 seconds at the bottom of the front squat on the first and last rep of each set.
Party: For Time:
Deadlift (L1 – 185/135); (L2 – 225/165)
Ring Dips (L1 – Foot assisted dips); (L2 – Strict or kipping ring dips)