Sumo Deadlift 1 x 5 – see where you are with this lift. Heavy singles day 🙂

Then hit a 1 x 20 Back Squat, use 50% of your 1RM or add weight from last time.

Then Total Calories Rowed during each work interval:

3:00 Work (Calorie Total) 1:30 Rest

2:00 Work (Calorie Total) 1:30 Rest

1:30 Work (Calorie Total)

You can Row or Back Squat in either order.

Run Clinic – Saturday Sep 28 10am to Noon

On Saturday we will be holding a two hour run clinic. This will include video analysis as well as a skills and drills session. This will be free to those signed up to the Run Technique Course. $50 for Non-members and $25 for members and 10 trip pass holders.

RUN CLINIC – SIGN UP HERE

Run Technique Course Oct 1st to Nov 7th

Then on Tuesday October 1st Coach Lou will start another 6 week run program.

RUN TECHNIQUE COURSE – SIGN UP HERE