Tuesday, May 30th

10 Signs You’ve Found Your Perfect Lifting Partner -BarBend

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

A) 4 sets of:
12 Strict banded pullups
rest 30 seconds
16 Side plank dumbbell reverse fly 8 each arm
rest 30 seconds
100ft Dumbbell front rack carry   
rest 90 seconds

(If you can touch your chest to the bar, do it. The front rack carry is from the wallball wall to jerk blocks and back)

B) 3 sets of:
15 Calorie Row
15 Russian Swings 
15 Toes to bar
15 Wall balls 20/14
15 Hang Dumbell power cleans 
65 Single Unders 

Rest exactly 5 minutes between sets

If you have double unders then hit 65 of those or 15 attempts


A) 4 sets of:

12 Strict banded chest to bar pullup
rest 30 seconds 
16 Side plank dumbbell reverse fly 8 each arm 
rest 30 seconds 
100ft Dumbbell front rack carry 50/35 each hand   (wallball wall to jerk blocks and back)
rest 90 seconds 

B) 3 sets at 85-90%
15 Calorie Row
15 American Swings 70/53
15 Toes to bar
15 Wall balls 20/14
15 Dumbell power cleans 50/35
65 Double unders

Rest exactly 5 minutes between sets
Take them at 85-90% aerobic effort, always feel in control; Goal is to keep rounds within +/- 15 seconds on one another

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2020 Borst Ave., Unit 2 Centralia, WA 98531