Friday, November 25th

Performance is in red, Competition is in blue

A) 3 sets of:
Back Squat x 5 reps
(Build to a heavy set of 5)
Rest 2 minutes

B) 4 Rounds For Times
Run 400 meters
15 Thrusters 95/65
15 Burpees Over The Bar
Rest 4 minutes

Goal is consistent times across all 4 sets

A) 3 sets of:
Back Squat
Set 1: 3 reps @ 70%
Set 2: 3 reps @ 80%
Set 3: 3+ reps @90% (Max Reps)
rest 2 minutes

B) 4 Rounds For Times
Run 400 meters
15 Thrusters 95/65
15 Burpees Over The Bar
Rest 4 minutes 

Goal is consistent times across all 4 sets

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