Monday 4 August 2025 (first class 15:30)

Warm-up
2x
100m Jog

10 Ring rows
10 KB deadlift
10 KB swing
10 PVC PT
10 PVC GM
10 Hang Power Clean (bar)
10 Front squat (bar)
10 Push press (bar)

S&T
Every 2:00 (6 rounds)
Complex:
Squat clean + Front Squat +Jerk

Workout

Capital of Grit 20min

4 sets (1 set every 5:00)
24 Wall Balls (10/7)

200m run
8 Clean and Jerks (50/35)