A. Choose one of the following:
1. EMOM x 10: Ring Rows or Pull-ups or Muscle-ups.
2. 30 Muscle-ups (bar or rings) for time (10 min. cut off).
3. 5 Sets for max UB reps of Ring Rows or Pull-ups or Muscle-ups (rest 90 sec. between sets)
*Compare to last time – here.
B. EMOM x 10:
1. L-Hang max effort or 30 sec.
2. 10-15 Box Jumps
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As most of you know, we like to run a tight ship and we feel things have been getting a bit sloppy of late – please read and abide by the following guidelines to help us provide the best service possible. – Please be on time and expect to stay for the duration of the class. Whether you agree or not, the warm-up, main session and cool down are all equally important components of a class. We understand that you may be late or may have to leave a few minutes early from time to time, but don’t make a habit of it. If you need to leave early, please inform your instructor at the start of the session. – Being on time means that you are ready to start the warm-up at the strike of the hour. This does not simply mean you’re in the building sending a text, putting your shoes on, using the bathroom, chatting to the previous class etc. – We welcome you to perform supplementary training but this is not to take the place of the workout of the day. If you want to do your own thing, you can either earn your ticket by performing the workout of the day first, book a personal training session, use open gym time or undertake an individualised program. – When performing supplementary/individual training, please be courteous to the main class that is operation. If you’re unsure of the best place to do your training – see the class instructor. – Please park on the curb side parking, not in the car park. We have 2 car parks allocated to our building and the rest are owned by the other businesses that sit along side us. – Please tidy up after yourself. This means put all of your training equipment away. Pick up any tape that you may have ripped off during the workout, wipe down any equipment that you have bled onto (immediately) and check the toilet after you have used it. We consider you all to be friends as well as clients so please don’t put us in the awkward position of having to pull you into line.
