AMRAP in 20 minutes:
10 Burpee Pull-ups
10m RH Overhead Walking Lunge 22.5/15kg DB
10 Toes to Bar
10m LH Overhead Walking Lunge 22.5/15kg DB

A reminder today is bring a friend day.

We have a FUN inclusive workout planned, suitable for all fitness levels so come down and join in.

We hope to see you there.

A. Push Jerk 3-3-3-3-3-3-3

B. EMOM x 14:
1. Strict Toes to Bar/Knee Raise (choose own reps)
2. Glute Bridge (pulse for 30 sec.)

In commemoration of ANZAC Day our regular sessions will not be running.

Please check Facebook as we may run an afternoon session at the box.

We will be attending Dawn Service at  Kawana Surf Club – we hope to see you there.

Lest we forget…

A. Back Squat 5 x 7
*Use the same weight as last week.

B. Two rounds for time of:
50 Goblet Squat 24/16kg
50 Russian KB Swings 24/16kg

AMRAP in 20 minutes of:
1 Bar Muscle-up
2 Chest to Bar Pull-ups
3 Pull-ups
*Run 200m and perform 10 Burpees each time you dismount the pull-up bar.

Complete as many rounds as possible in 20 minutes of:
50 wall-ball shots 9/6kg
100 double-unders
50-ft. handstand walk
100 double-unders
50-cal. row
100 double-unders
50-ft. handstand walk
100 double-unders

*If this looks daunting, you can work with a partner (one working at a time) and sub the HS walk for a wheelbarrow walk. Should be fun!

AMRAP in 26 minutes:
Run 400m
1:1 work, rest ratio.
*Let’s keep up the good attendances to these running sessions – only a couple of weeks to go!