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Workout for Monday February 27th 2017


A1) back squat

2 sets of 15 - 57.5% of 3RM

A2) yoga push up

2 sets of 10

A3) weighted deadhang/deadhang hold

2 sets of 30-60s



"Stand Up Guy"

every 4 min for 4 rounds

10 wall balls
250/200m row C2
5 strict pull ups/8 ring rows


2 rounds

10 prone dislocates - slow as possible
10/10 front plank alternating shoulder taps


3 min soft tissue glutes and low back