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Workout for Tuesday March 28th 2017


Skill:

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

Lift:

A1) bench press

3RM

A2) midline lateral

3 sets of 8/8 twisting arch up
or 3 sets of 8/8 side over arch
or 3 sets of 30-60s side plank

Conditioning:

"Passionfruit"

every 3 min for 5 rounds

10 strict toes to bar/v-up/tuck up
30 double unders/30s of attempts
1 rope climb

Accessory:

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