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Workout for Monday April 10th 2017


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


A1) bench press

2 sets of 2-3-5 @ 90%+
or 3RM if not complete

A2) side over arch or side plank

4 sets of 8/8 or 30/30s

A3) max weighted pull up/2-4strict/2-4 banded/3 position ring row with 5s pause - MadLab Benchmark

4 sets


14 minutes to cycle through

8/8 single arm kb rack squat
12 cal row C2
1 strict muscle up/3 strict chest to bar/5 strict pull ups/15' seated rope pull
3 power box jumps (must land above parallel)


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