Friday, March 31st

Performance

Every 90 seconds, for 30 minutes (5 sets of each):
Station 1 – 30-60 second Handstand Hold or Freestanding practice using a partner as a spotter
Station 2 – Waiters Walk x 30 meters each arm
Station 3 – Supinated-Grip Bent-Over Barbell Row x 8-10 reps
Station 4 – Alternating Cossack Squats with Kettlebell in Goblet Hold x 16-20 reps

B) For Time
50 Calorie Assault Bike

Competition

A) 6 sets of:
Row 500 meters
rest 3 minutes
(Keep the rows about 15-20 seconds slower than your 500 meter PR time)

B) 10 rounds, or 15 minutes:
9 Single-arm Dumbbell Thrusters 50/35
35 Double unders

(This is not a mean joke. Accumulate 9 thrusters TOTAL, making divisions between sides however you see fit)

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