Workout for Saturday April 29th 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:

14 minutes to cycle through

50/50m single arm front rack KB farmer carry
6/6 single arm overhead reverse DB lunge
6/6 loaded bulgarian split squats
6/6 seated single leg raises

Accessory:

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