“Pick Your Poison”

In teams, at each “Choice” the team must choose which exercise they will do and then all members must complete rx’d distance or rep scheme for the exercise chosen. In between choices each member must complete each exercise at their “Base station”

At the Base Station team members must rotate one exercise at a time after ALL members have completed their full 15 reps, the base station is completed once all team members have completed 15 reps of all 4 exercises:

Base Station = 15 KB swings (24/16kg), 15 thrusters (20/15kg), 15 sit-ups, 15 Box Jumps (24″/20″)

Choice 1: Run or Row
Relay 1600m run or 2000m row

Base Station

Choice 2: Top or Bottom
15 HSPU’s or 50 Squats

Base Station

Choice 3: Push or Pull
50 Push ups or 25 Pull Ups

Base Station

Choice 4: Up or Down
50 jumping sqts or 25 Burpees

Base Station

Choice 5: Climb or Hang
1 Rope Climb or 25 KTEs

Up to 2 members working at a time except at Base Station or Run/Row choice

Compare to 20 Aug

At 10am we will hit some Olympic Weightlifting. Novice or experienced there will be something for all of you.