Thursday, June 22nd

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

A) Four sets of:
Dumbbell Push Press x 10-12 reps 
Rest 45 seconds
Single Arm Kettlebell Row x 6-8 each arm
Rest 45 seconds
Prone Plank Hold x 45 seconds
Rest 45 seconds

B) 25 Minutes, Not for Rounds:
10 Max Effort Strokes on the Rower
20 Weighted Sit-Ups
30 Second Handstand Hold

After a quick start on the rower, pull as hard and fast as possible and score calories . Play around with what damper setting and stroke rating work best for you. For the Sit-Ups, hold a plate over your chest with arms straight and sit up while pressing the plate directly upward. The Handstands can be performed either freestanding, from a kick-up, or from a Wall Walk.

A) Every 2 minutes, for 16 minutes (8 sets):
2 Push Press + 2 Split Jerks
Open with 65% Push Press max and build after each successful round

B) 25 Minutes, Not for Rounds:
10 Max Effort Strokes on the Rower
20 Weighted Sit-Ups
30 Second Handstand Hold

After a quick start on the rower, pull as hard and fast as possible and score calories . Play around with what damper setting and stroke rating work best for you. For the Sit-Ups, hold a plate over your chest with arms straight and sit up while pressing the plate directly upward. The Handstands can be performed either freestanding, from a kick-up, or from a Wall Walk.

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