Tuesday, May 2nd

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

A) 4 sets of:
Push Press x 6-8 reps
(Build over the sets)
rest 60 seconds
Alternating Reverse Lunges with DBs x 20 reps (10/leg)
rest 60 seconds
Rope Climb x 1-3 reps
Scale as needed
Rest as needed

B) For Time
Three waves of 5-4-3-2-1 Unbroken Dumbbell Thrusters 50/35
After every wave (or 15 repetitions) Row 500 meters

The Dumbbell should be on the heavy side. You should look forward to the break between sets.

A) 4 sets of: 
Push Press x 6-8 reps
(Start at 65% and build)
rest 60 seconds 
Supinated Bent Over Barbell Row x 8-12 reps
rest 60 seconds
Banded Strict Chest To Bar Pullups x 12-20 unbroken
Pause & hold top for 1-sec count;
Rest as needed

Everyone will use bands for the Strict C2B pullup. Even if you can do 12 without a band, use a small band and go for 20.

B) For Time
Three waves of 5-4-3-2-1 Unbroken Strict Handstand Pushups
 After every wave (or 15 repetitions) perform 2-4 Rope Climbs
*1-2 Abmats is ok for scaling. If your a wizard at HSPU then go from a 3″ deficit. If you have legless rope climbs then perform 2-4 of those.

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