Wednesday 15 October 2025 (16:30 first class)

Warm-up
2x
10 PVC pass-through
10 PVC GM
10 Ring rows
10 DB push press (p.s)
200m Jog

Workout
Teams of 2:
1K/800m row (split distance) (M/F pair does 500 + 400)

Then
60 S20 60/40 (split all reps)
60 C2B (split all reps)
60 Back rack lunges 60/40 (split all reps)

1k run (split distance, one running at a time, 100m increments)