Tuesday, December 12th

A) 3 sets of:
Deadlift x 5 reps 
Rest 45 seconds
Farmer Carry x 150 ft
Rest 45 seconds
Push-up x max reps
Rest 45 seconds
Build on the deadlifts to a heavy set. 
B) Every 6 minutes, for 18 minutes (3 sets):
2 round of:
25-ft Overhead Walking lunge steps 45/25 plate
10 Dumbbell bench 50/35
25-ft Overhead Walking lunge steps 45/25 plate
10 Bent over Dumbbell rows 50/35
 
Between sets bike or row easy.- Keep all tempo today light & easy with these three movements
A) 8 sets of:
Deadlift
Set 1: 3@65%
Set 2: 1@75%
Set 3: 1@80%
Set 4: 1@ 85%
Set 5: 1@ 90%
Set 6: 1@95%
Set 7: 1@95%+
Set 8: 1 @95%+
Rest 2 minutes between all sets
 
B) Every 6 minutes, for 18 minutes (3 sets):
2 round of:
25-ft Overhead Walking lunge steps 45/25 plate
10 Dumbbell bench 50/35
25-ft Overhead Walking lunge steps 45/25 plate
10 Bent over Dumbbell rows 50/35
 
Between sets bike or row easy.- Keep all tempo today light & easy with these three movements
Phone: 360-219-7173
2020 Borst Ave., Unit 2 Centralia, WA 98531