programs gym photos nutrition videos

Workout for Saturday March 18th 2017


A1) jerk dip+push press

5 sets of 3+3

A2) weighted strict pull up/strict pull up/banded strict pull up/ring row

5 sets of 2-8


with a partner, alternating movements, complete 16 min for max reps

10 shoulder to overhead
20 double unders
300m opera run



2 rounds

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


2/2 min pec release
2 min soft tissue chest and shoulder