In teams of two, complete the following as quickly as possible, partitioning the reps as you see fit:
Row 1000 Meters
50 Strict Pull-Ups (or Assisted Pull-Ups)
100 Kettlebell Swings 24/16kg (Russian)
100 Burpee Box Jump-Overs 24/20″(Step Ups Ok)
100 Kettlebell Swings
50 Strict Pull-Ups (or Assisted Pull-Ups)
Row 1000 Meters

Time Cap 35 Mins


10am til Noon. Not limited to lifting, you can work on your body weight skills or anything you like really. Don’t forget about Benchmark Training, still time to hit a “Girl”, “Games” or “Hero” workout. This is an Open Gym Session, so make sure you have a plan.


Squat With The Hips and Knees Together

When back or front squatting for weightlifting, the primary goal is maintaining an upright posture all the way through the motion. In other words, we’re trying to avoid any more forward leaning of the trunk than is necessary. In order to do this, the hips need to move as directly downward as balance and proportions allow, rather than being pushed backward as is typical of squats outside the sport of weightlifting.