Wednesday, March 22nd

Performance

A) Back Squat
Set 1 : 6 reps
Set 2 : 8 reps
Set 3 : 10 reps
Set 4 : 8 reps
Set 5 : 6 reps
(Use the same load for all 5 sets.)
Rest 60 seconds
Powell Raise x 8-10 reps each arm
Rest 60 seconds

B) 12 Minute AMRAP
20/15 Calorie Row
20 Wallballs 20/14
20 Situps
20 Double Unders

Competition

A) Back Squat
Set 1: 10 @40%
Set 2: 8 @50%
Set 3: 6 @60%
Set 4: 4 @70%
Set 5: 2 @80%
Complete this ladder aggressively, resting just long enough to complete the next set. Then rest 3-5 minutes and  again complete the ladder aggressively.

B) 12 Minute AMRAP
35 Double unders
9 Chest To Bar pull-ups
35 Double unders
9 Dumbbell Thrusters 50/35

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