Gym closed Monday except for open gym from 2-4pm (no coaching and reception will be closed during this time). Then one session from 4-5pm run as a normal class.
7/5 Assault bike calories
20 Calf pumps
10 Squat + vertical rotation
5 Sets, not for time but at a deliberate pace
Max L-sit hold
10 Hip extensions
5 Seated single arm kettlebell press (set up in straddle on the floor to complete)
75 Kettlebell swings 24/16kg
Run 1 mile
75 Kettlebell swings
For every person that completes both sets of kettlebell swings unbroken, Matty will skull 1L of milk.
Complete 10 heavy set of weighted pull-ups, record your heaviest.
Row 60s, 45s, 30s, 15s, 15s, 30s, 45s, 60s, rest 1:1
Record total distance covered