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Workout for Thursday March 23rd 2017


A1) 3 sets

10 hollow rocks
10 tuck ups
30s hollow hold

A2) single leg RDL - barbell

3 sets of 5/5

A3) barbell front rack support hold

3 sets of 30s @100% of 3RM back squat


complete max reps with a partner, trading off rounds for 20 min

12/10 cal row C2
12 step down box jumps


2 rounds

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