Saturday, February 10th

Three sets of:
Back Squat x 6-8 reps 
Rest 60 seconds
Supinated-Grip Bent-Over Barbell Row x 6-8 reps 
Rest 60 seconds
Hollow Body Roll to Superman x 6 rolls each way
Rest 60 seconds

C) As many reps as possible at each of the following 4-minute stations:
Eight rounds of:
20 seconds of Air Squats
Rest 10 seconds

Rest 2 minutes, and when the running clock reaches 6:00…

Eight rounds of:
20 seconds of Toes to Bar
Rest 10 seconds

Rest 2 minutes, and when the running clock reaches 12:00…

Eight rounds of:
20 seconds of Power Cleans 95/65
Rest 10 seconds

Rest 2 minutes, and when the running clock reaches 18:00…

Eight rounds of:
20 seconds of Assault Bike
Rest 10 seconds

 

A) 20 minutes to build to a heavy Back Squat 

B) On the minute, for 6 minutes:
2 Back Squats at 85% of A

C) As many reps as possible at each of the following 4-minute stations:
Eight rounds of:
20 seconds of Air Squats
Rest 10 seconds

Rest 2 minutes, and when the running clock reaches 6:00…

Eight rounds of:
20 seconds of Toes to Bar
Rest 10 seconds

Rest 2 minutes, and when the running clock reaches 12:00…

Eight rounds of:
20 seconds of Power Cleans 115/75
Rest 10 seconds

Rest 2 minutes, and when the running clock reaches 18:00…

Eight rounds of:
20 seconds of Assault Bike
Rest 10 seconds

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