Performance

1 x 20 Back Squat – add 2.5 to 5kg to last time

Running Fran

200m Run

21-15-9

Thrusters 30/20kg

Pull Ups

Run 400m

12-9-6

Thrusters 40/25kg

Pull Ups

Run 600m

9-6-3

Thrusters 45/30kg

Pull Ups

Fitness

1 x 20 Back Squat – add 2.5 to 5kg to last time

Running Fran

200m Run

21-15-9

Thrusters 20/15kg

Body Rows/ Banded Pull Ups

Run 400m

12-9-6

Thrusters 25/20kg

Body Rows/ Banded Pull Ups

Run 600m

9-6-3

Thrusters 30/25kg

Body Rows/ Banded Pull Ups

CONGRATULATIONS MR and MRS NOTTAGE

Liam and Tink Married

Liam and Tink were married by Donna on Saturday and are now headed to Hawaii on their honeymoon. Have fun guys see you back in the gym soon.

NUTRITION

Draft Guideline: Sugars intake for adults and children

Free sugars contribute to the overall energy density of diets. Ensuring energy balance is critical to maintaining healthy body weight and ensuring optimal nutrient intake.