Congratulations to Alexis James for being our member of the month- You rock!! Warm-up:3 rounds of:Bearcrawl + 10 SquatsSpiderman + 5 Push-ups Mobility:Kosack stretch> Dragon Ankle stretch/pistol sit + pulse 3 Stage goblet squat x 5 reps Single leg squat (Pistol) progression and practice Workout:Squat techniqueTempo Squats 7 x 3-5 repetitionsFront Squat/ Overhead Squat Advanced athletes: Single leg squats 5-7 sets x 6-10 repetitions*Watch movement video for progression guidance Part B:For time:Males: 30-24-18-12-6 Push-upsFemales: 20-16-12-8-4 Push-ups*Sets must be unbroken for RXD*8 minute cut-off*Aim to improve on last result. Photo: Part of our workout selfie series- Jo & Andy joining us pool side 😀 Remember a Coastal shirt is up for grabs for best photo this fortnight. We have some strong competition.