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Workout for Thursday March 30th 2017


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


A1) deadlift

5 sets of 5 @ 70%
or 1RM

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


OTM 12 min

pick one movement from each category

2 hspu/3 pike variantion/4 push ups
1 muscle up/3 chest to bar/5 pull ups/6 ring rows


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