Low: a) 12 min EMOM – 3 rounds cycling through
30 sec x top of pull up hold
30 sec x hollow rocks
30 sec x top of ring dip ring hold (with turn out)
30 sec x hand stand hold
(*EMOM style, ie in 1 minute, 30 secs work, 30 secs rest
*aim to keep hollow position in all movements)
b) 2 x 5 min Gymnastics EMOM
Pull Gymnastics EMOM (progress from hardest to easiest) scale reps if need be
Every min for 5 min complete
2 Bar muscle up
3 C2B
4 Pull up
Push Gymnastics EMOM (progress from hardest to easiest) scale reps if need be
Every min for 5 min complete
3 Strict HSPU
5 Kipping HSPU
Scale reps and movements appropriate to your own level
HAPPY BIRTHDAY GEMMA!!!
FNCF CHRISTMAS AMAZING RACE – Sat 15th Dec @ 12 noon
Organise yourself a team of 6, choose a captain and sign up on the event page. Dress Up is “Bad Taste” and we will be going around Whangarei Central on foot, solving clues, doing challenges and having a BLAST!!!! Even if you don’t have a team, put a post on the event page asking to join one…ALL WELCOME – Partners and Kids too!!!!