Workout for Saturday April 1st 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
or 3RM if not complete

Conditioning:

16 minute to cycle through:

8/8 single arm db floor press
12 calorie row
8/8 side over arch or 30-60s side plank
3 power box jumps (must land above parallel)

Accessory:

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