Thursday, May 11th

Performance and Competition are in red, Links are in green

A) 4 sets of:
Single Leg Landmine Deadlift x 5/leg with 45-65lbs loaded;
More about balance & control than loading 
rest 20 seconds 
Deadlift x 5 reps @ 80%
rest 20 seconds 
Lateral Med Ball Throw x 6/side with 20/14 
Take your time to be patient & make max effort attempts
Rest 3+ minutes

B) Every 5 minutes, for 30 minutes (6 sets):
Row 500 meters

Try to maintain times within 5-10 seconds of your PR 500 meter pace.


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