1200m run – twice around the block

50 Pullups

40 Overhead Walking Lunges 20/10kg

30 Hand release Burpees

20 Zercher squats 20/10kg

10 Handstand Pushups (kipping allowed)


800m run 2 x 400m or Block + 200m

30 Body Rows

20 OH Walking Lunges 20/10kg

20 Hand release Burpees

20 Zercher Squats 20/10kg

20 Pushups


Ask the Doc: What Is a Cortisone or Steroid Injection?

Cortisone is a hormone that is naturally produced in the body by the adrenal gland and released into the bloodstream for a brief anti-inflammatory effect in response to stress. A cortisone injection (also called steroid or corticosteroid injection) is when a synthetic form of cortisone (e.g., Celestone, Kenalog) is administered locally to a specific area of suspected or confirmed inflammation via hypodermic needle and is designed to be much more potent and longer lasting than naturally occurring cortisone.