Tuesday, July 4th

We’ll be open from 7am to 11am today for Open Gym. Everything else is cancelled. Come out and enter the Run From The Cops 8k OR the Swat Challenge! Registration opens at 7am. Have a fun and safe day, gang!

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

A) Four sets of:
Overhead Squat x 6-8 reps 
Rest 45 seconds
Single-Leg Hip Bridge x 10 reps each leg 
Rest 45 seconds
Single-Arm Dumbbell Row x 10-12 reps
Rest 45 seconds

B) 3 sets of:
Dumbbell Bench Press x 12-15
 Short rest
Leaning Lateral Dumbbell Raise x 12-15 reps
Short rest 
Strict pullup cluster 5.4.3.2.1
 Short rest
Side Plank Kettle bell hold x 30-seconds per side with 26-55
rest as needed

C) Complete 100/70 push-ups.
At the top of every minute stop to perform 15 double unders.
 
Your chest MUST touch the floor. If you can’t touch your chest to the floor then don’t use plates.

A) Every 90 seconds, for 15 minutes (10 sets):
1 Hang squat snatch + 1 Overhead squat
 Load throughout with 65-85% 

B) 3 sets of:
Dumbbell Bench Press x 12-15
 Short rest
Leaning Lateral Dumbbell Raise x 12-15 reps
Short rest 
Strict pullup cluster 5.4.3.2.1
 Short rest
Side Plank Kettle bell hold x 30-seconds per side with 26-55
rest as needed

C) Complete 100/70 deficit push-ups with your hands on 45/25 plates
At the top of every minute stop to perform 15 double unders.
 
Your chest MUST touch the floor. If you can’t touch your chest to the floor then don’t use plates.

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