Wednesday, August 26th

A) 3 sets of:
Split Squat x 10 reps @3010
Rest 60 seconds
Support Hold on rings x 15-20 seconds (top of dip)
Rest 60 seconds
Side Plank x 45 seconds each side
Rest 60 seconds

B) On the minute, for 30 minutes:
Minute 1 – 6 Burpees + 6 Pull-ups 
Minute 2 – 8 Push Press 95/65 
Minute 3 – 10 Walking Lunges with Kettlebells or Dumbbells (26/44  – farmer’s carry)

A) Every minute, on the minute, for 5 minutes:
Front Squat
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 1 rep @ 75%
*Set 5 – 1 rep @ 80%
Rest one minute
Every two minutes, for 10 minutes (5 sets):
Front Squat
*Set 6 – 85% x 1
*Set 7 – 85-90% x 1
*Set 8 – 90+% x 1
*Set 9 – 90+% x 1
*Set 10 – 90+% x 1

B) On the minute, for 30 minutes:
Minute 1 – 6 Burpees + 6 Pull-ups (C2B)
Minute 2 – 8 Push Press 95/65 (135/95)
Minute 3 – 10 Walking Lunges with Kettlebells or Dumbbells (26/44  (70/53) – farmer’s carry)

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