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Workout for Tuesday April 11th 2017


Skill:

gather 1 minute seated shoulder flexion hold
difficulty should be 15-20s per attempt"

Lift:

A1) deadlift

4 sets of 5 @ 75%+

A2) handstand variation

4 sets of

30-60s fingertip to wall handstand
or 30-60s wall facing handstand variation
or 30-60s db overhead hold

Conditioning:

"Ohio Silver and Red"

20 min to complete max reps

4 burpees
8 russian swings
12 tuck ups
300m opera run

Accessory:

3 sets

10-15 dowel dislocates
60 butterfly glute bridge
then
2 minutes deep lat breathing