Wednesday, October 4th

Happy Birthday Kari!

Managing Your Expectations: How to Set Yourself Up for Success -Girls Gone Strong

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

A) Every 30 seconds, for 3 minutes (6 sets):
Jerk Balance x 2 reps

B) Every 30 seconds, for 3 minutes (6 sets):
Tall Jerks x 3 reps

C)Β Four sets of:
Single-Arm Dumbbell or Kettlebell Press x 6-8 reps
Rest 60 seconds
Kettlebell Swings x 25 reps
Rest 60 seconds

D) 3 Rounds For Time
7 Dumbell Man Makers 35/20
15 Calorie Row

A) Every 30 seconds, for 3 minutes (6 sets):
Jerk Balance x 2 reps

B) Every 30 seconds, for 3 minutes (6 sets):
Tall Jerks x 3 reps

C) Split Jerk
Set 1: 5 reps
Set 2: 4 reps
Set 3: 3 reps
Set 4: 2 repsΒ 
Set 5: 1 rep
rest 2 minutes between sets

(pause for 2 seconds in the receiving position)

D) 3 Rounds For Time
25 Wall balls
25 Burpees

Plan on attacking this workout damn hard & surving through the third round – Do not be too cautious

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