Saturday, June 10th

Too Much Volume or Not Enough Fitness? -The Russells

Performance is in red, Competition is in blue, Links are in green
A) 3 sets of:
Sumo Deadlift x 6-8 reps 
Rest 45 seconds
Ring Push-Ups x 5-10 reps
Rest 45 seconds
Wall Ball Shots x 15 reps 20/14
Rest 45 seconds
Elbows to Plank x 8-10 reps
Rest 45 seconds

B) In teams of three, with one partner per station, complete as many Dumbbell Man-Makers as possible in 12 minutes of:
Station 1 – 400 Meter Run
Station 2 – Dumbbell Man-Makers 35/20
Station 3 – Rest

A) Sumo Deadlift
5 repetitions every 45 seconds x 6 sets loading with 65% deadlift maximum; Afterwards take another 3 sets of 3 to hit 70, 75, 80%,

B) Deadlift
Pull to a heavy conventional deadlift singles until your form breaks down

C) For time
21-15-9
Power cleans 155/105
Handstand push-ups 

(If your a wizard at hspu then go from a 4″ deficit)

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2020 Borst Ave., Unit 2 Centralia, WA 98531