MONDAY 8 January 2023

Welcome back!
Hope everyone had an awesome break and new year, we have a lot of exciting stuff coming this year and we’re very excited to get going!

Announcement for the new year:
1) Wednesday class schedules will change slightly with the first class starting at 16:30 instead of 15:30.

Movement Monday
Warm-Up
AMPRAP 5 minutes
10 Air squat
10 Sit-ups
10 Lat Line Hops (L+R =1)
10s Alt Battle Rope

Workout
E4MOM (16 mins = 4 rounds)
100m Run
10 Medball clean (10/7)
10 Hanging knee raises
10 Battle Rope
10 Lat medball hops (L+R =1) Scaling: Lat line hops

*Reverse order of movements every round
*Swap knee raise/battle rope order depending on class size
*Scaling: Scale down reps to 8 for each movement if you are unable to complete all the required work in the 4 minutes