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Workout for Monday March 13th 2017


A) back squat

1 set of 20 - 65% of 3RM


"All at Once"

4 rounds, 4 min on 1 min off to complete max reps of

10 pull ups/ring rows
12 step down box jumps
14 push ups

pick up where left off each round


2 rounds

12/12 kneeling wrist flexions
30/30s single arm overhead DB hold - approx 50% bodyweight


2 min soft tissue quads
2 min soft tissue lat