Lifting from now will be posted only up in the gym.
If you are lifting remotely and following our program please contact me and i will email you this block.
This week we are on Week 3 (beginners on week 1) – Individual programs will continue as normal.
Skill / Strength
Back squats 5×5 (4×8) *6×3 build to 90%
Roll quads / ITB bt sets
Partner WOD – From CF Gosfords Let’s start a riot
100 SDHP total 24/16kg
15 Plate Burpees EACH partner
400m plate run
15 plate Burpees EACH partner
100 OH lunge 20/10kg total
If doing individually, you have 10mins to complete this AMRAP BW squats in time remaining if you get there