“Fran”
21-15-9 reps for time of:
Thruster 42.5/30kg
Pull-ups

7.00am: Team/partner workout!  See you there!

8.00am: Yoga

For time:
Run 800m
30 Front Squat 70/50kg
30 Handstand Push-ups
30 Front Squat 70/50kg
Run 800m
*Various subs will be offered for the HSPU.

EMOM x 20 min:
A. Deadlift 3 reps
B. Strict Toes to Bar
*Maintain weight/reps across.

AMRAP in 20 min:
10 Push Jerk 60/40kg
15 Pull-ups
50 Double-unders

A. Overhead Squat 10 x 1
*Maintain across.

B. Wall Ball – 5 min. max reps.
*9/6kg

Our normal time table is cancelled for the public holiday, however there is an open gym between 3pm-4pm if you are keen to train.  Hope to see you there!!

*Please note that the gym is closed on Monday.

Four rounds, each for time of:
10 Slam Ball Put and Take
20 Dumbbell Snatch 22.5/15kg
30 Deadlift 60/40kg
*Rest as necessary between rounds.

AMRAP in 20 minutes:
Run 400m
Max reps unbroken Toes to Bar
25 Kettlebell Swings 24/16kg

A. Shoulder Press 7 x 5
*Maintain a heavy but not maximal load across.

B. EMOM x 10:
12/8 Push-ups
Max reps Air Squat