Monday 6 January

Today is our official first day back in action!

Full schedule as of today, and we'll keep you posted about extra classes, specialty classes and beginner classes that will start to work their way into the mix over the next month.

If it's been a few weeks since you've trained with any intensity and/or done any strength training, take care on the back squats, chances are you might be 10-15% lighter in the oomph department today.  I don't want to see any one either blowing a foo foo valve trying to match their December 23rd PR, or throwing a tanty because they are nowhere near said PR......... :)

Trust me, it will only take 3-4 days, and you'll be back to normal and firing on all cylinders.

HAPPY BIRTHDAY RAWHITI WILLIAMS!!

POWER

Back Squats

5 x 5

Pullups

5 x 2-3

Then,

50 Pullups

50 Burpees

AMRAP in 5mins

Then,

Farmers Walks

3 x 100m, alternating with a partner

S+C

Back Squats

5 x 8

Pullups

5 x 6-10

Then,

20 Russian Swings

10 Burpees

AMRAP in 5mins

Then,

Farmers Walks

3 x 100m, alternating with a partner

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