Monday 16 February (16:30/17:30/18:30 classes)
February 15, 2026
Warm-up
2x
20s Squat hold
10 Box step-ups
5 Walkers
10 Ring rows
10 KB Swings
Strength/Technique (start during warm-up, if not working practice a skill -DU’s/Pull-ups/MU’s)
800m Row
+
1K bike
*Rest to recovery between
*Do in any order
Workout
12 Minute AMRAP
15 Kettlebell Swings (24/16 kg)
12 Alternating DB Box Step-ups 22.5/15
9 Pull-ups or Ring Rows