Thanks so much to those that helped out yesterday to give y’all a bit more space to play with. The work is still in progress so bear with us, and help out by following the rules ( putting gear away, clean up your surfaces, and get your times and loads down , don’t be late etc). Ant’s got the burpee board cranking again so beware!. And a special welcome to Coach Justin Teyezz from the States via South Africa. He’ll be on deck at 6pm tomorrow night and as a former US Marine Corp Seargent he will damn well expect you go to depth in your squats and fully extend in your presses..or else ;-)

A /Strength

Back Squat
1 x 5
2 x 3
3 x 2
4 x 1 reps


20 Thruster (42.5/ 30)
20 Power Clean
20 Shoulder to Overhead
20 Overhead Squat
20 Front Squat

EMOM 5 Burpees


3 x 1 min ME Chest To Bar
Rest 2 minutes between sets