workout of the day

March 6, 2018



1-2-3-4-5-6-7-8-9-10 Reps For 20' Time Of: 
Dumbbell Squats (50’s/35’s) 
Bar-Facing Burpees


1RM Clean


Accessory work

30x shoulder press one arm kb/db

30x right row one arm(l&r)



Front lever
Dragon flag isom max"x3  rest 40"
tuck front lever max"x 3
front one leg max" x3
ice cream 4x3


Pull up  5x8-6      rest:45''

Dip 5x10-8

Push up ring     5x12-10

Tiger Bar 5x4


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