CLOSED FOR NEW YEARS DAY

BODYWEIGHT WORKOUT

“20! Burpees”

20,19,18,17,…..,3,2,1 Burpees

25m walk between each round

BENCHMARK TRAINING

Girl

“Helen”

3 RFT

Run 400m

21 KB Swings 24/16kg

12 Pull Ups

Hero

“Hansen”

Five rounds for time of:
32/24kg Kettlebell swing, 30 reps
30 Burpees
30 Glute-ham sit-ups

Marine Staff Sgt Daniel Hansen died February 14th 2009 in Farah Providence, Afghanistan when an IED he was working on detonated.