Co Owner and Coach PJ with the family!!

Warm up and Mobility

Strength
Front Squat
50% × 10
60% × 5
70% × 3
80% × 1
90% × 1
101+ × 1
This is a max out session. You do not need to use these % to achieve it. Use what works for you

Or

Gymnastics/Skill
7-10 Minutes of
Alternating between
Body Weight Presses
– Handstands
– HSPU
– Handstand Walk
– Ring Dips
Box Jump Practice
– Rebounding
– Height
– Overs

Strength/Skill
EMOM 6
3 – 6 Pike Box Handstand Push Ups (elbow to finger tip)
12-16 x One Legged Squats

“Caffeine Pills”
AMRAP 8
50 x Double Unders
24 x Back Rack Lunges 95/65