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A. Front squat – 1X8 @ 65%, 2X5 @ 75%, 2X3 @ 80%; rest 90 sec. Base percentages roughly on 29/03/2013 OR most recent 1RM front squat.

B. I was hoping the weather would be better for this one, but we’ll make do indoors.

With a partner, do:

2 individual flips + 6 tire jumps (like a box jump, but – you guessed it – on the tire). Step down from the tire after the jump.

Alternate with your partner for a 3 min AMRAP. Rest 3 minutes and repeat. If we have a bunch of people at once, we may alternate groups on the tire(s).

Just to clarify: With a running 3 minute clock, Partner A does two flips, then 6 jumps, while Partner B cheers loudly. Partners switch and B works while A does their best high school cheerleader impression. Score is the total number of rounds in the 3 minutes. Rest 3 minutes and repeat.

Wear something dark coloured.

***Remember we have our skipping clinic this Saturday, April 13 at 12:30 pm. If you haven’t told me you are interested already, please do so, or write in the comments section below.***


More t-shirts have arrived!

More t-shirts have arrived!