18:00-19:00 Coached Open Gym & Coach's Corner: Rope Climbs

19:00-20:00 Group Class

1. Warm up/mobilise

2. Strength: Prowler - Move the max weight over 40m in a 1minute window. 2 attempts each.

3. Conditioning:

In pairs AMRAP 3 Per couplet. 1 min rest between couplets.

One partner on (a), the other on (b) partners swap when (b) is completed. Score is the total number of body weight movements.

Couplet 1:
(a) Wall Climb
(b) 40m Prowler Push 70/50

Couplet 2
(a) Air Squats
(b) 200m Row

Couplet 3:
(a) Abmat Sit Ups
(b) 40m Bear Crawl

Couplet 4:
(a) Burpees
(b) 100 m Sprint

4. Recovery