Wednesday, July 5th

Good (and Bad) Ways to Help a Dog Afraid of Fireworks -Scientific American

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

Three sets of: 
Push Press x 8-10 reps
Rest 45 seconds
Romanian Deadlift x 10 reps 155/95
Rest 45 seconds
1-2 Rope Climbs 
Rest 2 minutes 

B) 4 sets for max reps of:
60 seconds Assaut Calories 
60 seconds Toes to bar
60 seconds of Kettlebell Swings 53/35
60 seconds of Box Jumps 24/20
Rest 60 seconds

A) Push Press
8 reps @ 60%
5 reps @ 70%
3 reps @ 75%
3 reps @ 80%
Max reps @ 85%
Rest as needed between sets

B) For time
42 Ski-erg calories
21 Strict toes to rings
3 Legless rope climbs
30 Ski-erg calories
15 Strict toes to rings
2 Legless rope climbs
18 Ski-erg calories
9 Strict toes to rings
1 Legless rope climbs

Do you best to make the toes to rings strict. Even if you have to break them up more. The same goes for the legless rope climbs. Try not to use your legs even if it means more rest between reps. Climb as high as you can then finish using your feet if you have to. 

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