Wednesday, 1 February 2017


4x10 Overhead Squat*

* Intent here is quality over quantity! If you are not strong at these lean on the coach for assistance and stick to broom stick or empty barbell.

16 minute EMOM
Even: 4 Over head squats 20/35
Odd: 10/15 Calorie row

Mod 2: 80% 1RM Over head squat

Tempo hand stand push ups
5 x 5. 3 Second on the down phase lower under complete control. (If 5 is to many the stop where ever control is lost) Explode up with a 1 second pause at the top.