LIFT

Over Head Squat 3 x 5 – Work up to a heavy triple. If you are new work technique.

OR

Snatch 3 x 5 – Work triples at 80-85% of your 1 Rep max.

WORKOUT – 3 by 4 AMRAP

Performance
4 Min AMRAP
Run 400m
Max Box Jumps 24/20”
REST 1Min
4 Min AMRAP
Run 400m
Max Burpees
REST 1 Min
4 Min AMRAP
Run 400m
Max CTB Pull Ups

Fitness
4 Min AMRAP
Run 400m
Max Box Jumps 24/20” can step up
REST 1Min
4 Min AMRAP
Run 400m
Max Burpees
REST 1 Min
4 Min AMRAP
Run 400m
Max Body Rows feet elevated

Score is total reps of all movements. Runs don’t count.

MASH UP @ 6:30PM – BOXING WITH YVETTE

Come in for a great cardio blowout with Yvette at 6:30pm. Bring your own gloves if you have them, or let Yvette know so she can bring some for you.

Boxing Jab Cross Jab

THROWBACK THURSDAY

Getting some pull ups in back in 2013.

Getting some pull ups in back in 2013.