Thursday 18 September 2025 (16:30 first class)

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

10 Supermans

10 Jumping squat
10 Hang Power clean (bar)

10 Front squat (bar)

Workout
Relay start
Teams of 2 split all reps:
*Team 2 starts on the next minute after team 1 has started on the assault bike (if it’s less than 30s roll-over to the next minute)
1K Row
1K Assault Bike
100 Wall balls (10/7)
80 Power Clean (50/35)
60 Front Squat (50/35)