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Workout for Friday April 15th 2017


gather 1 minute seated shoulder flexion hold
difficulty should be 15-20s per attempt


A1) deadlift

5 sets of 5 @72.5%

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"


12 min to complete

"Orlando Oreos"

3 rounds

8 deadlifts - 50% of 1RM
400m run
8 hspu/12 pike variations/14 push ups


3 sets of 10-15 dowel dislocates
60 butterfly glute bridge
2 minutes deep lat breathing