6am and 9am CLASSES ONLY

If you really want to you can do this by yourself, but it much more fun to find a friend and share the load. Break up the work however you want, but you must complete the runs together.

Performance

1, 200M Run
2, Goblet Squats 24/16kg
3, Power Cleans 40/30kg
4, HRPU
5, Sit Ups
6, OH Walking Lunges 20/15kg
7, Wall Balls
8, KB Swings 24/16kg
9, Bar Facing Burpees
10, Box Jump Overs 24/20”
11, TTB
12, Chest to Bar Pullups

Fitness

1, 200M Run
2, Goblet Squats 16/12kg
3, Power Cleans 30/20kg
4, HRPU
5, Sit Ups
6, Walking Lunges
7, Push Balls
8, KB Swings Russian 24/16kg
9, Burpees
10, Box Jump Overs 20”
11,Hanging Leg Raise
12, Jumping Pullups

BIZ TO BIZ

JamInk

PCPC RESULTS

The final event was a test of team work with one person starting on a 2014m row while the other person was chipping away at the rest of the work. There were minimum work requirements for each movement so there was plenty of swapping out on the rower. Fastest times were:

Mixed – Hot Cross Buns (D.T. and Jen) 8:31

Men – Team Ramrod (Casey and Woodrow) 7:25

Women – Lightweight Baby (Tash and Nadia) 8:48

PCPC Team Ramrod