Monday, March 13th

Performance

A) 12 minutes to build to a heavy single Strict Press

Then….

B) 3 sets of:
Strict Press x 3 reps at 90% of todays heavy single.

C) In teams of 2, alternate whole rounds to complete 5 rounds each
16 Pull Ups
18 Push Ups
50 Double unders

(if performing this workout solo then rest 1:1)

Competition

A) 12 minutes to build to a heavy single Bench Press

Then….

B) 3 sets of:
Bench Press x 3 reps at 90% of todays heavy single.

Work up to a heavy single (not necessarily a 1RM) and perform 3 x 3 based on it. These should be controlled reps with a smooth down and no bouncing off the chest.

C) For Time
50 Calorie Row
50 Wallballs 20/14
50 Deadlifts 225/155

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