Static Bar Hang: 4 x 30 seconds
Single Arm DB Military: 4 x 5
Liza (“ascending squat series”)….Ascending Squat Workout (to do the workout as prescribed??.you must weigh in on our scale without shoes and then place your weight on the bar)…then on the minute, do as many sets as possible in the back squat??.do 1 rep first minute, 2 reps second minute and so on until you cannot meet the required reps in the minute. Score = rounds + reps. ALL squats in the set must be below parallel to count towards the rep count. You have the option of opting out of the weigh-in and using less weight but your performance will be asterisked.
3 x 300m Run
Chinnies on coaches call: 3 x 12 ea