Mixed Class
Workout:
A. Press 3 x 5 or Chins 3 x 5; 3mins rest
then
15min Work Capacity Test
5mins KB Swings
4mins Sit Ups
3mins KB Swings
2mins FLR
1min KB Swings
or
3 rounds of;
5mins on / 1min off
10 Push Ups
15 KB Swings
20 Squats
Mixed Class
Workout:
A. Press 3 x 5 or Chins 3 x 5; 3mins rest
then
15min Work Capacity Test
5mins KB Swings
4mins Sit Ups
3mins KB Swings
2mins FLR
1min KB Swings
or
3 rounds of;
5mins on / 1min off
10 Push Ups
15 KB Swings
20 Squats
Press weight / work capacity reps
Colman
Carrie
Morgan
Jason: Chins 15kg x 3
Jenny: 25kg / 307
Karl: 43.5kg / 352
Ellyn: 35kg x 3
Gwen: 27.5kg x 3 / 320
Cathy: 21kg / 424
Grainne: 27.5 / 398
Rich S: 35kg