24/04/25 - Thu

BASE

HSW / HS Pirouette Practice

Every 2min x10

1: Max Rep 1.5m HSW

2: 20/16 Bike

23/04/25 - Wed

BASE

HYBRID

Sled Push (152/102kg)

6 x 25m

*Push 12.5m up and 12.5m down, then switch persons

Every 7:30 x3

1,000m Run

CROSSFIT

Front Squat

5x3

80, 85, 90, 95, 100% of 3RM FS

Back Squat

4x5

85, 90, 95, 100% of 3RM FS

22/04/25 - Tue

BASE

Ring Dip

5x8

A.E.S 6 False Grip Ring Pull-ups

Every 3min x5

300/250m Row or Ski

Max Unbroken SB/DBall Bearhug Hold

*Once you drop the ball, rest.