3 x 5 Front Squat 5 x 10 DB Strict Press Between Sets Then 4 Rounds – 20 Wall Balls – 8
5 x 10m Double DB Front Rack Walking Lunge 5 x 30sec Weighted Planks Between Sets **Increase Weight For Both Movements Where Possible
5-5-3-3-1-1 Dead Lift 5 x 10 Ring Dips Between Sets Then 4 Rounds – 12 Power Snatches – 12 Handstand Push Ups
10-8-6-4-2 (For Strength) – Back Squats – Strict Chin Ups Then For Time, In Partners 60-40-20 – Wall Balls – DB Snatches @
“Jade’s Joy” 3 Rounds – 90sec: Row – 90sec: 10m Shuttle Runs – 90sec: Air Bike **60 second rest between movements. 5 Burpee
4 Rounds – 1600m,1200m,800m,400m Slow Run – 200m Fast Run – 200m Walk Recovery #tracksunday
10-10-10 Overhead Squat Then “Battle Of The Bluff 2014 Final” For Time – 50 Double Unders – 10 Snatches @ 115/75lbs –
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Whatever age, shape, gender or fitness level you are we’ll provide a safe environment for you to become your best self.