Thursday 21st of September 2017 – September 21, 2017


Thursday 21st of September 2017

Movement Prep
2 Rounds of;
2 x 30 second each side ankle rotations
25m High Knee’s
25m Butt Flicks
10 Explosive Hip Extensions

Metcon
Metcon (6 Rounds for reps)
6 Min EMOM

1 – 4 Turkish Get-Up’s
2 – 45 Second Wall Facing HS Hold (aim for nose and toes touching only)
3 – 30 Second Flutter Kick Hollow Hold

Metcon
Metcon (AMRAP – Rounds and Reps)
24 Minute AMRAP

1.6km Run
21 Hand Release Push-Up’s
15 Deadlifts 100/70
9 Muscle Up’s

Scaling options for muscle up’s – Chest to Bar, Strict or Banded Strict Pull-Up’s

Extras
Metcon
Every 30 Seconds for 4 Minutes
(8 Rounds)
15 Hollow Rocks

ROMWOD

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….