Thursday 31 July 2025 (15:30 first class)

Warm-up
2x
10 Bend + Bow
10 Box step-ups
5 Walker
20s Squat hold
10 Air squat
20s Pidgeon e.s

Then

5-10 mins
Warm up to S&T starting weight (at least 3 sets)

S&T
Every 2 mins (6x)
3-3-3-2-2-2
Back Squat (1 Sec pause at the bottom on the first rep of each set)
*work up in weight

Workout
5 Rounds

14m Dumbbell Walking Lunge (2x 20s/2x 15s)
8 Burpee Box Jump Overs