EMOM for 30 mins:
1. Row 20/16 Cal
2. Run 200m
3. Rest
4. Run 200m
5. 50 Double-unders
6. Rest
*Add 1 calorie per round if you completed this workout successfully last time.
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Labor Day
Happy Labor Day!! Monday 4th May is a public holiday – but we would love for as many of you to join us for a Zoom session at 4:00pm tomorrow. Warm-up2 rounds, alternating throughRun 100m1. 5 x Squat + Push Press2. 5 x Sit & Reach3. 5 x Push-up Mobility: Shoulder/Hips/Ankles Thruster technique Then,Sprint effort:7 Thrusters7 Push-ups7 Strict Sit-upsRun 200m Workout:For time:Run 400m50 ThrustersRun 400m50 push-upsRun 400m50 Strict Sit-ups Rest 3 minutes For time: Run 200m25 ThrustersRun 200m25 Push-upsRun 200m 25 Strict Sit-ups *Thrusters: Empty barbell, Dumbbell or Kettlebell Scale: Push-ups= Choose a repetitions that allow you to get through in no more than 5 sets. (For many people 25-30 reps would be suitable)