Friday, April 8th

Bill Star on overtraining 

Performance is in red, Competition is in blue

A) 20 minutes to build to a 5 rep max Front Squat

B) One set max rep unbroken Strict Pullups
*If max rep set is 5 or less, rest and do 2 more sets for practice. But your score is the first set.

C) “Karen”
For Time
150 Wallballs 20/14

A) 20 minutes to build to a 1 rep max Front Squat

Rest 8 minutes

B) One set max reps at 85% of “A”

C) One set max rep unbroken Wall Balls 20/14, 10’/9′
(take a few minutes and warm up before going for you max set)

D) 3 minute Assault Bike for max calories @100% effort
(take 10 minutes to warm up on a bike, rower or jog before this one. Remember, the shorter the workout, the longer the warmup. Give it all you’ve got for

Phone: 360-219-7173
902 Johnson Rd Centralia, WA 98531