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Workout for Friday April 21st 2017


Skill:

gather 1 minute ring row top hold
difficulty should be 15-20s per attempt

Lift:

bench press

2 sets of 2-3-5 @ 90% or over

Conditioning:

16 minute to cycle through:

8/8 single arm db bench
8/8 side over arch or 30-60s side plank
20m sled push - increasing weight
10-30s seated L-sit

Accessory:

50 band tricep extensions
60 db hip thrust
2 minutes prone thoracic breathing