SATURDAY

8:30am Class

Strength/Practise:

Testing: 5-3-3-1-1-1 front squat + shoulder press

Conditioning:

Fran: 21-15-9 thrusters & pull ups core finisher: 3RFQ 30 plate hollow scissors + 5 X barbell candle sticks

Big Kahuna:

3x500m row @ 1.35-1-40/1.45-.1.50 2min recovery perform 15 wall balls

9:30am Class

Deck of cards:

Hearts: 200m

Diamonds: KB Swing

Spade: Box Jump

Club: Toe 2 Bar

Joker 1: 1 Min Plank

Joker 2: Hill Climb with Plate