Two events. One day. Second place overall. Tune in at to see what happens.

Performance is in red, Competition is in blue, Links are in green

A) 4 sets of:
Overhead Squat x 4-6 reps (pause 2 seconds in the bottom) 
Rest 60 seconds
Dumbbell Walking Lunges x 20 steps
Rest 60 seconds
Dumbbell Renegade Rows x 6-10 reps
(push-up, row left, push-up, row right = 1 rep)
Rest 60 seconds

C) 20 minute AMRAP
Run 400 meters
Assault Bike 17 Calories

A) Every minute, on the minute, for 10 minutes:
Snatch Balance x 1 rep
Build to a heavy single. The goal is to receive the bar in the bottom of the squat.

B) Every 2 minutes, for 10 minutes (5 sets):
Overhead Squat x 3 reps
Build to a heavy triple

C) 20 minute AMRAP
Run 400 meters
Row 400 meters

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