Gym strength: 3RFQ 5 x weight'd negative chin ups w 5sec decent + weight'd 5 x negative strict dips w 5 sec descent + 5-15 cobras + 5-15 hollow rocks


Teams of 3: 15min max calorie row a) row b) plank c) rest E3min team must run the hill!! Scale: half hill

Big Kahuna:

Handstand walk drills: 'side walking' set cones 1-2m apart practice going from balance to side walk accumulate 10m in each direction scale: use walk in backwards kick up

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Functional Fitness - fitness you can use

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It's training so you can run to the beach without getting puffed, unload a trailer without lower back pain or give you the ability to join the social touch team without hesitation. Find your fitness!

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Newmarket, Auckland

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