Thursday, March 9th

Performance and Competition

A) 5 sets of:
Deadlift x 5 reps
rest 30 seconds
Strict Dip x 10-20 reps
rest 60 seconds

Load the deadlift at 60,65,70,75 and 80%

B) 3 rounds for times
20 alternating pistols or weighted walking lunges
30 Russian Swings 70/53
70 Double Unders or 140 single unders
rest 90 seconds

Scale the pistol range of motion or with walking lunges. If you have double unders but struggle with them then give yourself 15 attempts then move on.

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