Friday, September 2nd

Performance is in red, Competition is in blue, Accessory Work is in orange, Links are in green

A) 2 sets of:
Back Squat x 5 reps (heavier than last week)
rest 30 seconds
Strict Dip x 4-8 reps SLOW and as deep as possible
rest 60 seconds

B) 2 sets of:
Front Squat x 3 reps (heavier than last week)
rest 30 seconds
Tempo Pushup x 4-8 reps with 2 seconds pause in the bottom
rest 60 second

C) 4 Rounds For Times   SPRINT
Assault Bike 17/12 Calories
17 Thrusters 65/45
Rest 2-3 minutes

A) 2 sets of:
Back Squat x 4 reps @70%
Rest 2 minutes

B) 2 sets of:
Front Squat x 4 reps @70%
Rest 2 minutes

C) 4 Rounds For Times   SPRINT
Row 300 meters
7 Hang Squat Cleans 145/100   
40 Double Unders
rest 3 minutes
(Cleans should be light enough to be done unbroken. Scale double unders with 80 singles)

Three sets of:
Glute-Ham Raises x 8-10 reps
Rest as needed
Barbell Glute Bridges x 6 reps @ 3011
Rest as needed

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