Thursday, January 11th

A) 3 sets of:
Single Arm Dumbbell Thruster x 10 reps each arm  50/30
Rest up to 90 seconds
Strict Chinups x 15/10 reps in as few of fractions as possible
(Pause for 2 seconds at the top of each rep)
Rest up to 90 seconds

B) 3 sets of:
Dumbbell 3 Point Row x 10-15 reps
Rest up to 90 seconds
Deficit Push-Ups x 12-20
(progressively building height of your depth)
Rest up to 90 seconds

C) 3 sets of:
Straight Bar Bicep Curl x 6-8 as heavy as possible
Rest up to 90 seconds
Weighted Sit-up x 15 reps
Rest up to 90 seconds

D) 15 minute AMRAP
100ft Single Arm waiters walk – Right
100ft  Single Arm rack walk – Right
10ft Single Arm farmers walk – Right
100ft Single Arm waiters walk -Left
100ft Single Arm rack walk – Left
100ft Single Arm farmers walk – Left

(Load with a 50/35 Dumbell)

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