Monday, January 30th

5 Steps for Restful Sleep After Late Night Workouts- BarBend

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

A) 2 sets of:
Back Squat x 10 reps
rest 90 seconds

B) 2 sets of:
Front Squat x 10 reps
rest 90 seconds

Move directly from the Back Squat to the Front Squat. Heavier than last week.

C) 6 Rounds For Max Reps
60 seconds Calorie Assault Bike:
Rest 1 Minute
60 seconds Wall Balls 20/14
Rest 1 Minute

Push to hold 65/55 rpms on the bike and no more than one break on the wallballs during the 60 seconds. The goal is consistency across all 6 rounds 

A) 2 sets of:
Back Squat x 10 reps
rest 90 seconds

B) 2 sets of:
Front Squat x 10 reps
rest 90 seconds

Move directly from the Back Squat to the Front Squat. Heavier than last week.

C) 5 Rounds For Max Reps
30 second Kipping Handstand Pushups
30 second Deadlifts 185/135
Rest 1 minute

D) 5 Rounds For Max Reps
30 second Chest To Bar Pull-Ups
30 second Burpee Box Jumps   24/20
Rest 1 minutes

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