Five rounds for time:
Run 360m
15 Chest to bar pull-ups
15 Deadball/Sandbag over shoulder *
*Choose a heavy but repeatable weight.
*Photo: Wishing “Mr Magic” a speedy recovery. PS. He is always happy to have visitors.
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The gym will be closed Monday 4th October, due to the Queen’s birthday public holiday. Here is one you can do from home: A. Death by (choose your activity)Shuttle run X 10m, or Double-unders X 10reps *Choose starting reps to allow for at least 10minutes of work. Eg. 5x10m shuttle run start, increment by 1 shuttle run every minute, rest out remainder of the minute. B. Death by:Goblet Squat/Air Squat (1-4 reps) orOne legged squat (pistol) (1 per side). Choose reps that allow you to increment for at least 7 minutes. SCALE: VOLUME/TECHNIQUE FOCUSEvery minute on the minute (EMOM) X 10minutes: A. Shuttle run or double under practice (40sec on/20seconds off)B. Squat or Pistols (choose own reps and hold). Approx. 30seconds of quality reps. Have a fabulous day everyone. See you Tuesday!!
