Monday 11 Jul - In 30 Mins - 'Griff' - Run 800m, Run 400m Backwards, Run 800m, Run 400m Backwards. Then with remaining time establish a 1RM Front Squat

Sunday 10 Jul - Open Gym 2-4pm

Stef taking her handstands on holidays to exotic destinations! 

Saturday 9 Jul - 'Teams of 3' - 100cal AirBike, 100 Dumbbell Burpee Box Step Over (15/10), 100 GHD Back Extension, 1K Tyre Drag

One person reps, one person runs 200m, one person rests, swap every 200m run. Except the tyre drag, that is a team effort. 

Friday 8 Jul - 12 Min AMRAP - 1x Under/Over Course, 14 Dumbbell PushPress (15/10), 28 Squat. 3 Min Rest. 12 Min AMRAP - 10m Sled Push (90/60), 14 KettleBell Snatch (16/12), 28 SitUp

Strength - Sled Push, Strict PullUp

Thursday 7 Jul - 6 Rnd - Every 90sec - 7 OverHead Squat (40/30), 7 Bar Facing Burpee, time remaining Max Knees To Elbows

Strength - Back Squat, Front Squat

Wednesday 6 Jul - 20 Dumbbell Hang Power Clean & Jerk (20/15), 800m Run, 15 Dumbbell Hang Power Clean & Jerk, 600m Run, 10 Dumbbell Hang Power Clean & Jerk, 400m Run

Strength - High Hang Clean & Jerk, Clean Pull

Tuesday 5 Jul - 4 Rnd - 3 MuscleUp, 6 DeadLift (120/80), 9 Extra PushUp Burpee, 12 KettleBell Swing (32/24)

Strength - Static Holds