10 front squats 65/95

2 rounds of:
100 tap down crunches
:90 sec legs only elliptical 8/10

10 front squats 65/95

2 rounds of:
100 superman back ext
:90 sec legs only elliptical 8/10

10 front squats 65/95

2 rounds of: 
50 tick tocks R 25/35
:90 sec spin bike sprints (out of the saddle)

10 front squats 65/95

2 rounds of 50 tick tocks L 25/35
:90 sec spin bike sprints (out of the saddle)

Post weights used for FS to comments.


Daily Extras - 3 rounds each. Vets only.


Workout Notes: 

  • Go hard a the cardio bits. They are not meant to be a rest. Neither is the walk over there!
  • If no elliptical ... row 300m
  • if no bike ... row 300m

Judy does this charity every year. I have always been impressed by it. Such a worthwhile cause. Please consider creating a gift box for a child. Drop it off at HQ and Judy will collect it from there. Info at the gym. 

Judy does this charity every year. I have always been impressed by it. Such a worthwhile cause. Please consider creating a gift box for a child. Drop it off at HQ and Judy will collect it from there. Info at the gym. 

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