Tuesday, July 12th

Performance is in red, Competition is in blue

A1) 3 sets of:
Bench Press x 5+ reps . (Go for max reps on third set)
rest 30 seconds

A2) 3 sets of:
Bent Over Row x 8 reps  (add to last weeks load)
rest 2 minutes

B) 5 Rounds
In 3 minutes:
Assault Bike 25/17 Cals
Max rep Double Unders in remaining 3 minutes.

rest 30 seconds

Ring Row x 10 reps (feet elevated)

rest 30 seconds

Burpees x 10 reps

A) Every 90 seconds, for 15 minutes (10 sets):
Hang Squat Clean + Squat Clean
Build over the sets

B) For time:
Row 1000 Meters
10 Power Cleans 135/95 (165/125)
150 Double-Unders   (or 15 attempts)

Rest 8 minutes, and then…

C) For time:
Row 1000 Meters
20 Power Cleans 95/65 (135/95)
150 Double-Unders   (or 15 attempts)

Phone: 360-219-7173
2020 Borst Ave., Unit 2 Centralia, WA 98531