Team workout, for time:

One person working at a time
40 Box Jumps 30/24″(F 24/20”)
30 Deadlifts 110/80kg (F 75/50kg)
40 T2B (F Hanging Leg Raise)
30 DB Push Press 20/12.5kg (F 15/10kg)
40 Situps
30 Row for Calories
40 Alternating Pistols (F Squats)
30 Burpee Box Jumps 30/24″ (F 24/20”)

Rules: All team members must perform a minimum of 10 reps of each movement. Other than that 1 person working at a time and break it up however you want.

F in brackets denotes Rx Fitness scaling (F)

SKILLS SESSION AT 10AM

Pilates with Anna, come and work on your core strength and flexibility.

STRENGTH

Dan John – Strength Standards

For Women:

Push
Game-changer = Bodyweight bench press
Pull
Game-changer = Three pullups