Tuesday, July 28th

A) 4 sets of:
Split Squat x 8 reps @3010 (Build to 8 rep max)
Rest 60 seconds between legs and 2 minutes between sets
(elevate your rear foot so its about the height of your knee cap)

B) Side Plank max hold each side

C) 3 sets of:
Dumbbell External Rotation x 8 reps @3010 (Build to 8 rep max)

D) 1 mile Run for time
(At the track is preferred. If you run the loop through the park just know it is slightly over a mile and when we re-test you’ll want to run the same route)

A) 12 minutes to build to a 5 rep max touch and go Power Snatch (No pause on the floor. Keep these clean. This is not a sloppy set of 5)

B) 4 sets of:
Low Hang Power Clean (Pull from the floor and pause 2 seconds just below the knee cap)
1.1.1.1 Rest 10 seconds between reps
Rest 2 minutes between sets

C) 5 rounds for times
10 Bench Press (does not have to be close grip)
Row 400 meters
rest 2:30
(Choose a weight on the bench press that you can do unbroken for 10 reps, but increase weight each set. Maybe start around 65-70% of 1 rep max. Record time per set. The goal is the same time across the 5 sets)

Phone: 360-219-7173
902 Johnson Rd Centralia, WA 98531