Monday, October 30th

The Battle of Brains vs. Brawn -NY Times

Skip the diet pill – Flex Fuel Life

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

A) On the minute, for 10 minutes:
Front Squat
Minute 1: 5 reps
Minute 2: 3 reps 
Minute 3: 3 reps 
Minute 4-5: 2 reps 
Minute 6-10 : 1 rep

Start light and build over the set

B) 4 rounds
50-ft Dumbbell front rack walking lunges
16 Pull-ups
8 Single Arm kettle bell deadlifts 4/each side
Rest 60 seconds between rounds
Keep all this work light & easy. Scale the volume of pull-ups as necessary.

A) On the minute, for 10 minutes:
Front Squat
Minute 1: 5 reps at 55%  
Minute 2: 3 reps at 65%
Minute 3: 3 reps at 75%
Minute 4-5: 2 reps at 80%
Minute 6-10 : 1 rep at 85%

B) 4 rounds
50-ft Dumbbell front rack walking lunges 50/35
16 Pull-ups
8 Single arm kettle bell deadlifts 100/70  4 each side 
Rest 60 seconds between rounds
Keep all this work light & easy

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