150416

Bring a friend: Any Saturday class, bring a friend to train for free!

Gymnastics skills development: Each Saturday for the rest of April, 9:00am for 45 mins.

Class
4 Rounds for Quality
10 Sit-up to straddle
30s Pancake split
10 Sit-up to pike
30s Pike stretch hold

These movements serve two purposes: they are a warm-up but are also gymnastics practice. Pointed toes and quality reps!
Run as a group
20 Calf pumps, then
2x10m of the following
Cocky walk
Dorsiflexion walk
Cocky skip
High knee skip
High knee run

Then
4x 30m jog, increasing pace each round

5k Run (Time)
Max Effort 5k Run

Run along Lytton Rd, turn right at Apollo Rd, veer left up Brisbane St and run to the end. Touch the sign and come back.

Scale to 3km run: Follow Brisbane St until Pine St. Touch the sign and come back.

Scale to 2km run: Follow Lytton Rd to Baldwin St, touch the sign and come back.

OR
5k Row (Time)
Max Effort 5k Row

Scale distance as required, or put a 25 or 30min cap on your workout.
OR

300 Calories on Assault Bike (Time)
300cals for time

Scale calories as required, or put a 25 or 30min cap on your workout.
Extra Credit
Overhead Squat (2-2-2)
Bench Press (5-Max)
Build to a 5RM in 12 mins, then drop 20% off and do 1x max reps at 80%.

 

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