Saturday, January 21st

Performance is in red, Competition is in blue

A) On the minute, for 21 minutes (7 sets each):
Minute 1: Support hold on rings or bars x 20-30 seconds accumulated
Minute 2: Side Plank x 30 seconds / side 
Minute 3: Handstand Hold x 20-30 seconds 

B) 5 Rounds of:
3 Minute AMRAP
3 Dumbbell Hang Power Cleans  30/55
6 Push-Ups
9 Squats

A) On the minute, for 14 minutes (7 sets each):
Even: Overhead Stability Squat x 7 reps
Odd: Side Plank x 30 sec/side

B) 5 Rounds of:
3 Minute AMRAP 
3 Power Cleans 135/95
6 Push-Ups
9 Squats

Rest 3 Minutes between rounds. Start each round at the barbell.

C)Tabata Mash Up (6 Rounds Each):
Hollow Hold
Handstand Hold

Tabata = 20 seconds of work then 10 seconds of rest. Perform the hollow hold, rest, handstand hold, rest x 6

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