Monday, May 1st

4 Movements to Improve Your Thoracic Spine Mobility -BarBend

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

A) Every 90-seconds, for 12 minutes (8 sets):
2 Squat Cleans @ 75% Three sets of:

B) 3 sets of:
Dumbbell Death March x 16-20 steps 
Rest 45 seconds
Tempo Push-Ups x 10-15 reps   Pause 1 full second at the bottom and 1 second at the top
Rest 90 seconds

 (The tempo push up is 1 full second at the bottom and 1 second at the top)

C) Four sets of:
30 seconds of Assault Calories
30 seconds of Rest
30 seconds of Burpees
30 seconds of Rest

A) Every 90-seconds, for 15 minutes (10 sets):
2 Squat Cleans @ 75% 

B) Deadlift
3 sets of 2 @85%
1 set of 1 @90%
1 set of 1 @95%
1 set of 1 @ 95%+
rest as needed between sets

C) For Time
10 Muscle Ups
50 Dumbbell Snatch 50/35
40 Calorie Row
30 Bar Facing Burpees

*11 minute time cap
Scale the volume of MU, use a spotter, jumping MU on low rings or pull-ups 

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