LIFT

Press 3 x 5 – Test your 3 Rep Max. Work up to a heavy set of 3

WORKOUT

Performance
12 Min EMOM – 24/16kg
ODD
5 KB 1 Arm Swing Right
5 KB Press Rt
5 KB OHS Rt
EVEN
5 KB 1 Arm Swing Left
5 KB Press Lt
5 KB OHS Lt

Fitness
12 Min EMOM– 20/12kg
ODD
5 KB 1 Arm Swing Right
5 KB Press Rt
5 KB Goblet Squat
EVEN
5 KB 1 Arm Swing Left
5 KB Press Lt
5 KB Goblet Squat

SKILL

Jumping Pull Ups. How to set them up and how to do them to practice the kip swing.

THURSDAY MASH UP AT 6:30PM

MOBILITY – come down and learn how to do some self maintenance.

THROWBACK THURSDAY

Making friends with the rollers 2 years ago.

Making friends with the rollers 2 years ago.