For time:
9 Front Squats*
7 Bar Muscle-ups /Up down jumping pullups/up down ring row**
7 Front Squats,
5 Bar Muscle-ups**
5 Front Squats,
3 Bar Muscle-ups**
Time cap: 10 mins
*135/95. or athletes choose weight
Post workout strength
Every 2:00 × 5 Sets
5 Bench Press @ 70% or RPE 7
then
2 rounds for quality of:
20 Weighted Russian Twists, pick load
100 ft Dumbbell Suitcase Carry each arm, pick load
| Time | Class | Coach | |
|---|---|---|---|
| 06:00 am - 07:00 am | Strength SquadFitness Classes / Weight training | Cian Montgomery | -- |
| 12:00 pm - 01:00 pm | Strength SquadFitness Classes / Weight training | Paul Cooley | -- |
| 04:30 pm - 05:30 pm | Group Strength and Conditioning Fitness Classes / Strength training | Laura Trethefen | -- |
| 05:30 pm - 06:30 pm | Group Strength and Conditioning Fitness Classes / Strength training | Laura Trethefen | -- |
| 06:30 pm - 07:30 pm | Strength SquadFitness Classes / Weight training | Laura Trethefen | -- |
