Tuesday night at 6:30pm, join us for a special class on  hand stands and kipping hand stand push ups. This will really help you for Battle of the Fittest.

1) Overhead Squat
3 x 5 reps (same weight on all sets)
1 x max reps at 80% 5 rep weight

2) 3 rounds not for time:
3 – 5 pull ups (strict or weighted, should be very difficult to complete the reps)
6 – 10 hand stand push ups

3) 3 rounds:
Row 500m
rest 2 minutes