Sunday 22 Jul - Open Gym 2-4pm

Free Intro Session 10am

Saturday 21 Jul - 3 Rnd - 400m Run, Max PullUps. 3 Rnd - 400m Run, Max Dumbbell Shoulder To OverHead (15/10). 3 Rnd - 400m Run, Max KettleBell Front Rack Lunge (16/12)

Friday 20 Jul - 7 RM Back Squat. 7 RM Push Press

Thursday 19 Jul - 10-1 - OverHead Squat (50/35), 20-2 - Over The Bar Burpee

Strength - Snatch Complex

Wednesday 18 Jul - 7 Min AMRAP - 5m HandStand Walk, 10 Pistol Squat. 7 Min AMRAP - 5m HandStand Walk, 10 Shin Hops. 7 Min AMRAP - 5m HandStand Walk, 10 Triple Under

Tuesday 17 Jul - In 15 Mins - Run 1.6K, 30 KettleBell Swing (32/24), Max Burpee PullUps. 3 Min Rest. In 15 Min - 2K Row, 30 Dumbbell Snatch (20/15), Max Burpee Box Jumps

Monday 16 Jul - 21 Dumbbell Cluster (20/15), 21 Dumbbell Lunge (20/15), 200m Run, 15 Dumbbell Cluster, 15 Dumbbell Lunge, 200m Run, 9 Dumbbell Cluster, 9 Dumbbell Lunge

Strength - Dumbbell Squat Snatch and Dumbbell Press