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Workout for Tuesday April 18th 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


18 min to complete max rounds

"Alaska Benidict"

20 wall balls
20 burpee
20 overhead reverse lunges 45/25
1 min rest

goal is 4-5 rounds


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