Monday 18th of September 2017 – September 18, 2017


Monday 18th of September 2017

Movement Prep
2 Rounds of;

300m Run
12 Squat with thoracic extension
10m Duck Walk

Strength & Conditioning
Back Squat (1-1-1)
Perform @ 87.5-90% of 1rm
Back Squat (3-3-3-3-3)
Perform @ 82.5-84.5% of 1RM

Metcon
Metcon (AMRAP – Rounds and Reps)
16Min AMRAP

20 Wall Balls 9/6
8 Power Snatch 65/45
10 TTB
400m Run

Extras
Metcon
4 x 8 Single Leg GHD Hip Extension
4 x 8 DB Bent Over Row

join us

LET US HELP YOU GET STARTED!

Want to know more? How to get started? Membership options and inclusions, No Contract Options, casual trial weeks and more….