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Workout for Wednesday April 5th 2017


Skill:

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

Lift:

A1) bench press

3RM
or 2 sets of 2-3-5 @ 90% or over

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:
 
for 18 min, with a partner trading off movements

3-6-9-12...burpee box jumps
35 double unders/30s single skips
1 rope climb

Accessory:

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