WORKOUTS

Classes can choose the order in which they do these 3 benchmark workouts.

ROW 500M

R1 x 500m row for time

BASELINE

Row 500m
40 Squats
30 Sit Ups
20 Push Ups
10 Pull Ups

FIT TEST

500m Row
20 Kettlebell Swings 24/16kg
20 Box jump overs (on then over is acceptable) 60/50cm (24/20″)
15 DB thrusters 15/10kg
10 Hand release burpees
3 x Medball shuttle run – (approx 10m course – grab a 9/6kg (20/14#) medball at one end and run it to the other, drop and return for 2nd, then 3rd ball)

THROWBACK THURSDAY

It was raining in January 2014 as well