Wednesday 5/8/2019


Thoracic PAILs & RAILs 

Y’s, T’s & W’s x 10-15 reps per position

Followed by…

Two Sets (one with the left side then one with the right):

Kettlebell Floor Press x 10

Half Turkish Get-Up x 10

Straight-Body Kettlebell Sit-up x 10 (you may need to ditch the KB here)


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

Bench Press x 3 reps

Keep all sets above 80% of your 1-RM Bench Press – these should be heavy by set 3.


Every 6 minutes, for 18 minutes (3 sets) for times:

Row 500 Meters

20 Alternating Single-Arm Dumbbell Snatches (55/35 lbs)

40/30 Push-Ups