Saturday, July 1st

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

A) Three sets of:
Dumbbell Shoulder Press x 8-10 reps
Rest 45 seconds
Dumbbell Death March x 20 steps
Rest 45 seconds
Side Plank x 45 seconds each side
Rest 45 seconds

B) Every 7 minutes, for 21 minutes (3 sets):
8 Dumbbell snatch 35/20
3 Strict pullups 
8 Assault Calories 
3 Strict Pullups 
8 Burpee to plate
3 Strict Pullups 

A) Six sets of
Hang Squat Snatch + Overhead Squat 
rest as needed

Try starting around 75% and build

B) Every 7 minutes, for 21 minutes (3 sets):
8 Dumbbell snatch 50/35
2/1 Bar muscle-ups
8 Dumbbell front rack lunges 50/35 (5/5)
2/1 Bar muscle-ups 
8 Burpee box jump overs 24/20
2/1 Bar muscle-ups

Hold a light cruising pace through this work; Between sets easy bike or row.

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