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Workout for Friday March 4th 2017


A1) jerk dip+push press

5 challenging sets of 3+3

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

5 sets of 2-4


25 min to complete max reps, with a partner trading off rounds

1 mile run

rest until 10 min mark, then with a partner complete

15 pull ups/4 banded strict pull up/15 ring rows
15 shoulder to overhead - approx 40% of A1)


2 rounds

12/12 banded sleeper rotations
12/12 single arm banded face pulls