Back Squat 3 x 5

Then the “Fit Test” based on the one used on Maori TV’s “Fit Club” which screens at 8pm on Thursdays.

500m Row
20 Kettlebell Swings 24/16kg
20 Box jump overs (on then over is acceptable) 60/50cm (24/20′)
15 DB thrusters 15/10kg
10 Hand release burpees
3 x Medball shuttle run (approx 10m course – grab a 9/6kg (20/14#) medball at one end and run it to the other, drop and return for 2nd, then 3rd ball)

Team Tall Girls and Nick during Saturdays team workout