Thursday, September 22nd

Performance and Competition are in red

A) 5 sets of:
Assault Bike 20 seconds HARD
rest 90 seconds 
(Record your highest RPM seen per round)

B) Cascade Classic Event 2
With a running clock:
From 0:00-5:00
Row 15 Calories
10 American Swings 53/35
10 Burpees onto plate
10 American Swings 53/35
Row 15 Calories

From 5:00-10:00
10 Kettlebell Hang Snatch Right Arm 53/35
10 Goblet Squats  53/35
Row 15 Calories
10 Goblet Squats 53/35
10 Kettlebell Hang Snatch Left Arm 53/35

From 10:00-15:00
10 Kettlebell Front Rack Lunges Right Arm 53/35   (can alternate legs)
10 Kettlebell Thrusters Right Arm 53/35
Row 15 Calories 
10 Kettlebell Thrusters Left Arm 53./35
10 Kettlebell Front Rack Lunges Left Arm

(Scale accordingly. The Kettlebell Snatch with be the limiting factor. Choose a weight you can use throughout all three workouts)

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