Tuesday 29th Sept 2020

WOD PREP- 12 min EMOM
Min 1: Build Sumo DL in Sets of 3-5 Reps
Min 2: Practice strict Bar work (T2B, L raises, knee raises, bar hang)

WOD: 5 rounds for QUALITY not time
10 LIBRARY Sumo Deadlifts (100/70)
1:00 Elbow Plank
15 Strict Knee Raises
-Rest :30 b/t Sets-

HIIT & RUN
200m Plate Run
50 Plate Ground to Overhead
50 Plate Walking Lunges
50 Plate Burpees
50 Plate Situps
25 min AMRAP

Spring cLEAN – 6 week nutrition and wellness reset going into summer and the silly season.  Mon 12th Oct – Sun 22nd Nov
Two levels LIFESTYLE – $60 All about the basics, changing habits and learning better ones or PERFORMANCE – $100 You are within 5kg of your goal, you already eat relatively clean and need extra. Includes macros and sample meal plan. Contact Ness for more info or  SIGN UP ONLINE HERE