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Workout for Saturday March 3rd 2017


Skill/Lift:

15 min to cycle through

12 DB floor press
6 strict toes to bar/laying leg lowers
1 rope climb/1 3 position pull up/ring row @5s

or 3RM back squat if not complete

Conditioning:

every 3 min for 4 rounds

15 russian swings
6 pull ups/ring rows
4/4 alternating pistols/skater squats/BSS

Accessory:

2 rounds

25 seated banded rows
25 banded tricep extensions