FRIDAY 160422


Run or Row

Crossover Symmetry

15 Hollow Rocks

15 Supermans

15 Squats

Samson Lunges Down

Bear Crawl Back

12 High Box step ups

10 Yoga Push ups



Every 2 minutes, for 10 minutes (5 sets):

20-22 Walking Lunges (32/24 kg KBs in each hand)

Remember this one from April 6, 2016? Goal is to either go heavier today, or take two extra steps per set.


Every 3 minutes, for 15 minutes (5 sets):

Bench Press x 3-5 reps

Goal is to establish today’s 5-RM.


Accessory Work:

Three sets of:

Single-Arm DB Row x 8-10 reps each @ 2111
Rest 45 seconds

Hollow Holds/Rocks x 60 seconds
Rest 45 seconds



LAX to glutes

Roll Posterior

Lax to Shoulders/Pecs

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