Saturday, December 30th

3 Fool Proof Ways To Start Getting Stronger Today -BarBend

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

A) Three sets of:
Romanian Deadlift x 6-8 reps 
Rest 60 seconds
Single-Leg Hip Bridge x 10-12 reps each side 
Rest 60 seconds
100 ft Farmers Carry
Rest 60 seconds

B) 12 minute AMRAP
7 Dumbbell Thrusters 40/25
14 Kettlebell Swings 53/35
7 Pull-Ups

A) 4 Rounds starting every 4 minutes
Power Clean and Push Jerk every 10 seconds for 9 reps (90 seconds)

Start with a medium-light heavy load. If you make all the reps cleanly, then go up a bit for the next round.

B) For Times 
3 rounds
15 Box jumps 24/20
12 Push jerks 115/75
9 Toes to bar

 (rest 5 minutes)

 4 rounds
5 Deadlifts 225/155 
15/10 Chest To Bar Pull-ups

 (rest 5 minutes)

 5 rounds
16 Pistols – 8/leg
8 Handstand Pushups

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