Performance

Pause Front Squat 3 x 5 – 3second pause in the bottom, build to a heavy triple

3 RFT

Run 100m

20 KBS 24/16kg

Run 100m

20 Burpees

Run 100m

20 Squats

Fitness

Pause Front Squat 3 x 5 – 3second pause in the bottom, build to a heavy triple

3 RFT

Run 100m

20 KBS Russian 24/16kg

Run 100m

20 Burpees

Run 100m

20 Squats

THROWBACK THURSDAY

Ants and James hit their 3 year mark last week along with Lisa G. Here they are in 2012 swinging a couple of bells

Ants and James hit their 3 year mark last week along with Lisa G. Here they are in 2012 singing a couple of bells