Five, three minute cycles:
Run 200m
25 Ball Slams
Max reps 20″ Box Step Over 1 x 22.5/15kg DB.
*Rest 1 minutes between rounds.

*If there are any males that can fill a spot in an Rx’d team for the Fittest Three on Saturday, we would really appreciate if you could help out. Otherwise one of our teams may have to forfeit.

A. Snatch 3-3-3-3-3-3-3
*Reset correctly between each lift i.e. not touch and go.

B. Partner Workout
Ascend for 8 minutes:
1 rep = 1 Deadlift + 1 Hang Clean + 1 Thruster 22.5/15kg DB’s
*Each partner will start with 1 rep (alternating) and increase by 1 rep as the workout progresses.

A. Seated Shoulder Press 5 x 10-12 reps.
*Rest 2 min. between sets.

B. 21-15-9 reps for time of:
HSPU, Dip or Push-up
Bear Crawl 50m
*Pushing exercise must be unbroken. Pick the most difficult movement that you believe you can complete for unbroken reps and withing the 10 minute cut off.

AMRAP in 30 minutes:
Run 400m
1:1 work, rest.
*The last one!

A. Tempo Back Squat 5-5-5-5-5
Tempo = 3 sec. down, 2 sec. pause below parallel.

B. Three rounds for time of:
30 Overhead Squats 20/15kg
50 Double-unders
*Sets must be unbroken for Rx’d. If you break a set, either continue on and forgo your rx’d or restart the set.

AMRAP in 20 minutes:
10 Burpee Pull-ups
10m RH Overhead Walking Lunge 22.5/15kg DB
10 Toes to Bar
10m LH Overhead Walking Lunge 22.5/15kg DB

A reminder today is bring a friend day.

We have a FUN inclusive workout planned, suitable for all fitness levels so come down and join in.

We hope to see you there.

A. Push Jerk 3-3-3-3-3-3-3

B. EMOM x 14:
1. Strict Toes to Bar/Knee Raise (choose own reps)
2. Glute Bridge (pulse for 30 sec.)

In commemoration of ANZAC Day our regular sessions will not be running.

Please check Facebook as we may run an afternoon session at the box.

We will be attending Dawn Service at  Kawana Surf Club – we hope to see you there.

Lest we forget…