LIFTS

Bench Press 2 x 6 – 80-85-90-90-90-90% of your 1 Rep Max or work to a heavy double.

THEN

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

WORKOUT

“Quarter Gone Bad”

Performance
5 rounds for total reps of:
60/40kg Thrusters, 15 seconds
Rest 45 seconds
20kg weighted pull-ups, 15 seconds
Rest 45 seconds
Burpees, 15 seconds
Rest 45 seconds

Fitness
5 rounds for total reps of:
40/30kg Thrusters, 15 seconds
Rest 45 seconds
Body Rows, 15 seconds
Rest 45 seconds
Burpees, 15 seconds
Rest 45 seconds

Workshop #3 Sat 1st Jul 11am – 1pm, sign up HERE.

This 2 hour Gymnastics Workshop will focus on the the advanced level of body weight movement. This is the 3rd of three workshops which will build on basic skills and move onto more advanced movements. The Workshop will be held on Sat July 1st 11am to 1pm. Cost is $20 and it is limited to 8 members.

BIZ TO BIZ