30/06 - 04/07/25 WARM UP STRENGTH METCON MONDAY 2set 10m Duck Walk 20sec/each Side Pall of Press Hold 10-15 Dumbbell Upright Row Every...

23/06 - 27/06/25 WARM UP STRENGTH METCON MONDAY 2 Sets 6reps 1-1/4 Goblet Squat 8/8 BW B Stance Hip Thrust 15-20sec Reverse Plank Every...

16/06 - 20/06/25 WARM UP STRENGTH METCON MONDAY 2 Sets 10 Pause Goblet Squat 15 BW Hip Thrust 10m Quadruped Crawl (SLOW) Every 1:30min x...

10/06 - 13/06/25 WARM UP STRENGTH METCON TUESDAY 2set 20 sec Supinated Passive Hang 10 Band BTN Prone Overhead Press (behind the neck)...

02/06 - 06/06/25 WARM UP STRENGTH METCON MONDAY 2set 10 Goblet Squat with pause 15-20sec Ring Row Hold 5/5 DeadBugs Every 1:30min x...

26/05 - 30/05 WARM UP STRENGTH METCON MONDAY 2set 12/12 Lateral Banded Steps 8 Ring Rows 8/8 MedBall Forward Lunge with twis t Every...

MONDAY A) Warm up 2set 12 Banded Face Pull 10/10 Cossack Squat 20sec Side Plank (each side) B) Every 1:30min x 5set 6 Back...

12/05/25 - 16/05/25 MONDAY A) Warm up 2set 12 Band Pull aparts 5 1 ¼ Goblet Squat 20sec Hollow Hold B) Every 1:30min x 5set 6 Back Squat...