LIFT

Bench Press 2 x 8 – Use up to 90% of your 1 Rep Max across all 8 sets. If new work up to a heavy double.

WORKOUT

Performance
12 Min AMRAP
5 Front Squats 60/40kg
10 Box Jumps 24/20”
15 Sit Ups
1 Rope Climb

Fitness
12 Min AMRAP
5 Front Squats 40/30kg
10 Box Jumps 20/12”
15 Sit Ups
2 Rope Lowers

THROWBACK THURSDAY

Swinging bell’s back in 2013.