Thursday, March 23rd

Performance and Competition.

A) On the minute, for 9 minutes:
Minute 1: 16 GHD or Weighted Abmat Situps
Minute 2: 12/16 Calorie Assault Bike
Minute 3:  Rest

Rest 4 minutes

B) Every 3 minutes, for 9 minutes:
Minutes 1-3: 3 rounds of:
-9/13 Ski Calories
-12 Sumo Deadlift High Pulls 75/55
Minuets 4-6: Heavy Sled Push
Minutes 7-9: D-Ball over the shoulder

Load the sled up and push it back and forth. Try to push at least your body weight. Play with the heavy balls for three minutes. If 50 is too heavy then go with the 30lb medicine ball.

Rest 4 minutes

C) On the minute, for 9 minutes:
10 Pulls on the rower AS HARD AS POSSIBLE. Go for meters

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