Friday 4 May - 5 min Row, 4 min Toes to Bar, 3 min Dumbbell Squat Clean (15/10), 2 min DeadLift (100/70), 1 min Ring Push Up

Thursday 3 May - Back Squat 1-10, 1-20, 1-30

1 Back Squat at 80-85% of your 1RM, then 10 Back Squats at 60-65% of your 1RM. 

1 Back Squat at 80-85% then 20 Back Squats at 50-55%. 

1 Back Squat at 80-85% then 30 Back Squats at 40-45% of 1RM
Rest as required between sets

Wednesday 2 May - 'Running Nate' - 20 min AMRAP - 200m Run, 2 MuscleUp, 4 HandStand PushUp, 8 KettleBell Swing (32/24)

Strength - Back Squat

Tuesday 1 May - 7 Rnds - 6 Power Clean (60/40), 3 Front Squat (60/40), 1 Push Press (60/40)

Compare to 5 Jan

Monday 30 Apr - 100m Run, 100m Lunge Step, 50 Sit Up, 40 Box Jump, 30 Burpee, 20 KettleBell Swing (24/16), 10 Wall Ball, 100m Run, 100m Broad Jump

Compare to 1 Sep
Strength - Push Press

Sunday 29 Apr - 'Open Gym' 2-4pm

Taking over The Botanical Gardens!

Saturday 28 May - 20 Min AMRAP - 3 Hill Sprints, 6 Burpee, 9 V Sit, 12 Squat

Amze with the newly graduated On Ramp Group - well done guys, great week!

 We will all meet at CFD then, weather permitting, jog to another location for a 20min Outdoor AMRAP. 

Bring plenty of water and don't be late!