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Workout for Thursday April 13th 2017


gather 1 minute ring row top hold
difficulty should be 15-20s per attempt


A1) single arm db bench press

work to a weight you can do 5 reps with
then perform 2 sets of 2-3-5

A2) midline lateral

3 sets of 8/8 twisting arch up
or 3 sets of 8/8 side over arch
or 3 sets of 30-60s side plank


"Kill a Word"

every 5 min for 4 rounds

2 rounds

15 step down box jumps
15 pull ups/ring rows


50 band tricep extensions
60 db hip thrust
2 minutes prone thoracic breathing