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Workout for Tuesday February 20th 2017


A1) back squat

3 sets of 10 - 55% of 3RM

A2) push up variation

3 sets of 5 @32X2

A3) weighted deadhang/deadhang hold

3 sets of 10-30s


"Tears in the Rain"

2 min to complete max reps at each station

wall balls
1 min rest
pull ups/ring rows
1 min rest
step down box jumps
1 min rest
DB snatch - alternating 40/25
1 min rest
cal row C2

score is total number of reps 


2 rounds

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



3 min soft tissue glutes and low back