Performance

5 RFT

Run 200m

5 HSPU

1 Rope Climb

15 Weighted Step Ups 24/20” with 20/15kg

5 Strict Ring Dips

5 Strict Pull Ups

Fitness

5 RFT

Run 200m

5 HR Push Ups

2 Rope Lowers

15 Weighted Step Ups 20/12” with 15/10kg

5 Dips (Dip Stn Rx)

5 Body Rows (Feet elevated Rx)

MEMBER OF THE MONTH

Find out more about Matt “Smitty” Smith on the Member of the Month page.

Smitty MOM

Biggest change in myself physically: Beard… oh wait I am stronger … but that could still be the beard.