Disco Friday won’t be the same without Roc. Best of luck in the Hawkes Bay, we would love to have you back when you visit.

Deadlift 5 x 5 @65-75-80-80-80%

Then a light or heavy option for you.


10 Thrusters 42.5/30 kg

10 Toes To Bar


3 RFT @ 50/35kg

REMINDER: We are CLOSED tomorrow due to the Weightlifting Trainers Course. We will post a bodyweight workout for you though.