LIFT

Deadlift 5 x 5 – Work up to a heavy set of 5, look to find a 5RM.

WORKOUT

Performance
8 Min AMRAP
8 ManMakers AHAP
8 Weighted Sit Ups with MM weight.

Fitness
8 Min AMRAP
8 ManMakers AHAP
8 Sit Ups

ManMaker: Start with DB’s at Hang, DB’s to floor, kick back, push up, row left, row right, jump feet in, power clean DB’s, Push Press, back to hang.

ANZAC DAY SCHEDULE CHANGE

TUESDAY APR 25 – 9AM CLASS 10AM OPEN GYM

BENCHMARK TRAINING

Girl

“Helen”

3 RFT

Run 400m

21 KB Swings 24/16kg

12 Pull Ups

Hero

“Harper”

Complete as many rounds as possible in 23 minutes of:
9 chest-to-bar pull-ups
61/43kg. power cleans, 15 reps
21 squats
400-meter run with a 20/15kg. plate

Phoenix Firefighter Brad Harper, 23, of Peoria, Arizona, died while on the scene of a two-alarm fire on May 19, 2013. Harper loved being a firefighter and had worked with the Phoenix Fire Department, where he was assigned to Rescue 21, for two years.

MOBILITY MONDAY