OverHead Squats 5/3/1+

Based off 90% of your 1 Rep Max

Warm Up – 5 @ 40% – 5 @ 50% – 3 @ 60%

Work Sets -5 @ 75% – 3 @ 85% – 1+ @ 95%

Estimated 1 RM = Weight x Reps x 0.0333 + Weight

Then a 7 min AMRAP of:

14 KBS 24/16kg

14 Lateral Jumps 20/12”

XMAS/NEW YEARS HOURS

Sun 23 Dec to Sun 30 Dec – CLOSED
Mon 31 Dec 10am CLASS ONLY
Tue 1 Jan 5pm CLASS ONLY
Wed 2 Jan 5pm CLASS ONLY
Thur 3 Jan NORMAL CLASSES RESUME.