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Workout for Wednesday April 26th 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


"Oregon Oceanside"

17 min to complete max reps of

40 double unders/1 min of practice
20 wall balls
10 burpees
5 rope climbs/3 strict pull ups/3 banded strict pull ups/2x20s chest to ring hold

goal is 4+ rounds


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