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1. Warm up
2. Skill practise; ten minutes to work on:
Muscle up
3. Team workout. Two teams, each team with a 20 kg barbell, 2 x squat racks, a prowler and 150 kg (2 x 5, 2 x 10, 2 x 15, 2 x 20, 2 x 25) of bumper plates.
Move the greatest amount of weight possible in x minutes using:
Barbell rack walk, 20 m
Prowler push, 20 m
The team rotates through the couplet with only one person working at a time. Team members that are 'resting' may adjust the load on the barbell and prowler and also move bumper plates between them as required, however only load moved by the team member that is 'working' will be counted. The length of time for the workout will be dictated by how many people are in the class.
4. Recovery
Great stuff everyone, I wanted to get a photos of that but being as you made me join in I didn't get a chance! Hope you all enjoyed it. Time ended up being 25 mins and the loads moved were 6410 kg and 2840 kg, well done.