Workout for Friday April 7th 2017

Skill:
gather 1 minute seated shoulder flexion hold
difficulty should be 15-20s per attempt"
Lift:
A1) deadlift
1RM or 5 sets of 5 @ 70%
A2) hspu variation
4 sets of
3 or more handstand push ups
or 3 kick up negatives (kick down briefly between each one)
or 5-7 db shoulder press"
Conditioning:
2 min to complete max reps per station
strict t2b/v-up/tuck
rest 1 min
alternating pistols/skater squats/BSS
rest 1 min
pull ups/ring rows
rest 1 min
Accessory:
3 sets
10-15 dowel dislocates
60 butterfly glute bridge
then
2 minutes deep lat breathing