WARM UP

3 rounds
15 x band pull aparts
5 x push ups
10 sec single arm hang e/s

Tue 23
January
2018
STR

5 x 5 deadlift @ 80-85%
Then
3 x 3 strict Press @ 75-80%
Then
3 x 15 bent over row (barbell row) + 5 x eccentric push ups (8 count)
Then
8-1 pull up ladder or 8 x max effort isometric hold

FINISHER

8 rounds
10 second assault bike sprints
1 mins rest between sets.

AUSTRALIA DAY CLASSES 5:30AM, 6:30AM & 7:30AM ONLY.