Strength: 10 min to find deadlift weight (around 65 – 75%) then
Every 90 sec for 7 sets complete 3 x reset tempo reps
(3 sec pause at top, 4 sec lower, up as explosive as possible)
Finisher: EMOM 3 rounds
Min 1. 5 Strict lying knee tuck
Min 2. 3 wall climb
Min 3. rest
HAPPY BIRTHDAY PAUL M!!!!
FNCF AMAZING CHRISTMAS RACE this Sat. Teams meet at the gym @ 12 noon (if you don’t have a team come down anyway and we will find one for you)
Teams will be back at the box by 3 pm and we will have a shared kai from 4 pm. FNCF will provide ham and buns, you bring either salad, snacks or sweets + BYO drinks
Later Sat night we will be meeting at Butter Factory from 730 pm if you’re keen to join us for a boogie!!! DON’T MISS OUT – ALL WELCOME!!!!!