Back Squat: 5-5-5-5-5

In honour of Ben Chuck – killed in a helicopter crash in Afghanistan 21 Jun 2010. Do Sets 1 – 10 for time: Set Push Ups Pull Ups Dips Undergrasp L Chin Ups One Legged Squats (Pistols) each leg 1 3 1 2 10 5 2 6 2 4 9 5 3 9 3 6 [...]

10-9-8-7-6-5-4-3-2-1 Burpies and Sit ups Don’t forget to do an appropriate warm up first!

Run 2km (or 12 mins) at 100% effort. Use mapmyrun.com to measure 2km Don’t forget to do an appropriate warm up first!

1) Tabata Squats: 20 seconds as many squats as possible, then 10 seconds rest x 8 times (4 mins in total) record number of reps for each interval, the lowest number of reps is your score 2) Tabata Hollow Holds 20 seconds holding a hollow rock position, then 10 seconds rest x 8 times (4 [...]

5 rounds for time of: 20 walking lunges (10 each leg) 20 push ups 20 sit ups (use a rolled up towel under lower back) Don’t forget to do an appropriate warm up first!

100 Burpees for time Don’t forget to do an appropriate warm up first!