Look forward to this one guys!


Friday: 6:30am and 11:00am

Join Zoom Meeting

Meeting ID: 543 692 6158

Passcode: 162313



The Workout:

For Time:

3 Rounds:

4 Presses (135/95)

5 Back Squats (135/95)

6 Deadlifts (135/95)


3 Rounds of

20 Pull-ups

25 Push-ups

30 Sit-ups


Home Version:

Work with what you’ve got to do what you can do, it should be fairly do-able at home.  Pull-up substitutes include, candlestick, any rowing motion (barbell etc.), or some bandy work that makes a good feeling.



Not a bad day to do some sets of 10 (push-ups, pull-ups, sit-ups and air squats) then look at the barbell movements for clarity and quality, then scale the weights, then check out the gymnastics reps, and get them set up safely and looking good, then go for it!



400m Time trial.  Warm-up a with one strong one at least then, wait a few then smash it!