Tuesday 31st of October 2017 – October 31, 2017


Tuesday 31st of October 2017

Movement Prep
3 Rounds of;

10 Kip Swings
10m Spiderman Crawl
30 Second 90 Degree Wall Squat Hold

Gymnastics
Metcon (AMRAP – Reps)
4 x 3-8
4 x 12-20
3 x 28+

Choose one of the sets above, sets need to be unbroken and something you can maintain across all 4 sets, going every 2 Minutes. (the 3 sets will be done every 3 minutes)

Metcon
Metcon (Time)
4 Rounds for time of
Run 400m
50 Air Squats

Extras
Metcon
4 Sets of

10 Second Assault bike Sprint
3 Broad Jump’s for MAX Distance, each jump.

Rest as needed between sets.

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….