Thursday 11 September 2025 (15:30 first class)

Warm-up
2x
10 Bend + Bow
5 Walker
20s Pidgeon e.s

10 Supermans
10 Bent over row (bar)
10 Deadlift (bar)
10 Jumping squat

Workout
21-15-9
Deadlift 100/65
8x7m Shuttles runs (there and back = 2 reps a.k.a run 4x there and back every round)

Rest 2 minutes
9-15-21
Deadlift 80/50
Wall balls 10/7