Thursday, April 6th

Performacne 

A) 10 minute AMRAP
Waiters Walk 44/26 lbs
(no rest, just keep switching sides)

B) Every 3 minutes, for 9 minutes (3 sets):
Close Grip Bench Press
Set 1: 15 reps @ 50%
Set 2: 10 reps @ 55%
Set 3: 5 reps @ 60%

**Between each set, perform a Farmers Carry as heavy as possible for 100 ft (wallball wall to jerk blocks and back)

C) 8 Rounds 
Assault Bike 30 seconds HARD
rest 90 seconds 

Competition 

A) 10 minute AMRAP
Waiters Walk 53/35 lbs
(no rest, just keep switching sides)

B) Every 3 minutes, for 9 minutes (3 sets):
Close Grip Bench Press
Set 1: 3 reps @ 60%
Set 2: 3 reps @ 70%
Set 3: Max Reps at 80%

**Between each set, perform a Farmers Carry as heavy as possible for 100 ft (wallball wall to jerk blocks and back)

C) 8 Rounds
Assault Bike 30 seconds HARD
rest 90 seconds

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