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Workout for Thursday April 27th 2017


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


A1) deadlift

4 sets of 5 @ 75% or over
any set above 75% counts towards your working set

A2) handstand variation

4 sets of

30-60s fingertip to wall handstand
or 30-60s wall facing handstand variation
or 30-60s db overhead hold"


"Miami Vice"

6 min to complete max reps of

3 hspu/6 pike variations/6 DB shoulder press/8 push ups
9 russian kb swings
12 step down box jumps


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