Saturday, December 10th

Performance is in red, Competition is in blue, Links are in green

A) Every 2 minutes, for 10 minutes (5 sets):
20 Front Rack Walking Lunges (DB or KB)

B) On the minute, for 15 minutes:
Minute 1 – Dumbbell Floor Press x 6-8 reps
Minute 2 – Plank x 30-45 seconds
Minute 3 – Powell Raise  x 10 reps each arm

C) For time:
40/30 Calories of Assault Bike or Rowing
30 Dumbbell Thrusters


A) 5 sets of:

Squat Snatch x 2 reps  
Rest 90 seconds
(Start around 65% and build as appropriate. Try from blocks or mats, above or below the knee)

B) 4 sets of:
Snatch High Pull x 3 reps @ 70-90% of 1 RM Snatch 
Rest 60 seconds 
Waiters Walk x 45 meters each arm Tough weight (length of rig x3)
Rest 60 seconds

C) 3 Rounds For Time
Row or Run 400 meters
15 Kipping Handstand Pushups
Row or Run 400 meters
15 Barbell Front Squats 115/75

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