Monday 25 August 2025 (first class 16:30)

Warm-up
2x

10 Ring rows

10s Squat hold

10 Air Squat
10 Alt Lunges
10 PVC PT
10 PVC GM
10 KB Deadlift
10 KB Swing

S&T (15-20 mins)
Work to a 1RM back squat

Workout

Every 3 minutes until failure, complete 2 rounds of:
3 toes-to-bars
3 kettlebell swings
8 Alt kettlebell Goblet lunges
*Add 3 reps to the toes-to-bars and kettlebell swings in each progressive 3-minute interval, lunges stay at 8 reps.