Thursday, February 16th

Performance and Competition are in red

A) On the minute, for 21 minutes:
Minute 1: Row
Minute 2: Jump Rope
Minute 3: Assault Bike

Keep this easy

B) 3 sets of:
Deadlift x 10-15 reps with a one second pause at the top around 60% of 1 rep max
rest 15 seconds
Front Leaning Rest (on Rings if able)  x 30-45 seconds
rest 90 seconds

C) Assault Bike
8 Rounds for total calories
30 seconds HARD
90 seconds rest 

Groups of four per bike if needed. Rotate quickly and it will be fun!

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