Strength – Bench

8 mins establish a 3 rep max bench

Core work 

emom x 9 

30 seconds work 30 seconds rest 
Hollow hold
Arch hold
Sit ups


1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders

Time cap: 15 min

PLEASE READ↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓↓

This is the last normal Friday evening set up before the open starts.  We will have a live DJ on for the 25th when we do the first work out with our gym set up like a competition floor and run heats. We will also have some fresh beverages upstairs so please get this in your diary so you can stay back and support those that are doing the workouts

Please can we start getting booked on for one of the Friday evening classes so we have an idea of who is attending.

Don’t worry if the classes look full when booking as we will be staying open as long as we need to. Its just for an idea of numbers