MONDAY 13 March 2023

*Quarterly rules reminder.

Gym/Weightlifiting etiquette
-Please wait to pack up until everyone is done with the workout to keep the motivating vibes going. Exception is if you have to leave early or if we go over class time.
-Bar unloading teqnique. Check that we don’t drop the bar when pulling out plates (step over it and control both the plate and bar).

Buy in workouts:
-Burpees for equipment fouls are +10. Everyone gets a spot on the board and we tally up your fouls since the last buy i workout.
Every couple of weeks we will use this as a buy in to a lekker tough workout – we help the equipment last and we also get a little fitter in the process!

Warm-up
2x
10 Box Step-ups
10 Alt Lunge Twist
10 Tuck Jumps
10 Heel touches
20s Handstand Hold

1x (bar)
10 Deadlift
10 Bent Over Row (Focus on protecting them arm pits!)

S&T
Deadlift
5-4-3-3-3
Work up in weight

Workout
“Kraglin”
12:00 EMOM
min 1: 8 Deadlifts (@60% of last set of 3 S&T)
min 2: 8 Box Jumps
min 3: Max Strict Handstand Push-Ups/HSPU/Sitting press
min 4: Rest