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Workout for Thursday May 4th 2017


Skill:

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

Lift:

A) bench press 3RM

Conditioning:

16 min to cycle through:

8-12 single arm db bench
12 calorie row
8/8 side over arch or 30-60s side plank
30 wall ball chest pass

Accessory:

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