LIFT

Back Squat 1 x 20 – Start weight is 50% 1RM or Bodyweight whichever is lighter.
Look to add 2.5 to 5kg each time you do this.

WORKOUT

Performance
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
200m Run
21-15-9
Thrusters 20/15kg
Body Rows
Run 400m
12-9-6
Thrusters 25/20kg
Body Rows
Run 600m
9-6-3
Thrusters 30/25kg
Body Rows

MASH UP SESSION AT 6:30PM – BOXING

Boxing, bring your own gloves.

Boxing Jab Cross Jab

THROWBACK THURSDAY

2013 Pre Christmas Partner Challenge

Pre Christmas Partner Challenge 2013

Do you have a partner for this years challenge on Sat Dec 19th? Start asking around now.