Monday February 19th

Performance is in red, Competition is in blue 

A) 3 sets of:
Deadlift x 5 reps 
rest 60 seconds
Strict Pullup x 2-3 reps
rest 60 seconds
Nost and Toes Handstand Hold x 30-45 seconds
rest 60 secodns 

B) On the minute, for 24 minutes:
1) 10 Push Presses 115/80
2) 10 Toes-to-Bars or Hanging Knee Raises
3) 10 Alternating Goblet Hold DB/KB Step Ups 45/25
4) Rest

A) 3 sets of:
Deadlift x 5 reps @ 65%
rest 30 seconds 
Strict Weighted Pullup x 2-3 reps
rest 90 seconds 

B) On the minute, for 24 minutes:
1) 10 Push Presses 115/80
2) 10 Toes-to-Bars or Hanging Knee Raises
3) 10 Alternating Goblet Hold DB/KB Step Ups 45/25
4) Rest

All movements are intended to be completed fast and unbroken, though the Toes-to-Bars may be in 2-3 quick sets. You should have around 30 seconds of rest in each minute.

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