Monday, October 23rd

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

A) Three sets of:
Back Squat x 8 reps
Rest 45 seconds
L Seated Dumbell Press x 8 reps
Rest 45 seconds
Alternating Reverse Lunge with Dumbbells x 10 reps each leg 
Rest 45 seconds

B) Not for time:
20 Strict Dumbell Press 50/35
15 Strict pull-ups
35 Strict dips
15 Strict pull-ups
50 Pushups 
15 Strict pull-ups

A) 5 sets of:
Back Squat x 5 reps 
Build to a 5 rep max with a one second pause in the bottom

B) Not for time:
20 Strict Handstand Pushup
15 Strict pull-ups
35 Strict dips
15 Strict pull-ups
50 Pushups
15 Strict pull-ups

If you want to spice it up then from from a deficit on pushups and handstands. 

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