We are once more running Zoom Classes during Lock Down for our members, check out the weekly timetable below, along with the Meeting ID and Password that you will need to log on!

Monday – Friday:
7:00am
9:30am
12:30pm
4:30pm
5:30pm
6:30pm

Saturday:
9:00am

Meeting ID = 824 1548 9128
Password = 365957

Warm Up:
20 Seconds of Air Squats
20 Seconds of Jog on Spot
20 Seconds of Star Jumps
20 Seconds of Burpees
x 3

WOD:
15 Minute Ladder of:
2 Bent Over Rows
2 Press Ups
2 Air Squats
4 Bent Over Rows
4 Press Ups
4 Air Squats
6
6
6… etc

* Reduce Press Ups by Half or Scale to Knees if needed

Options for Bent Over Row:
– Barbell (40/60kg)
– Double DB, KB or Weighted Pack
– Single Arm DB, KB or Weighted Pack
– Switch to Pull Ups or Ring Rows

Core WOD:
100 Hollow Rocks

Check out the video below for your full Whiteboard Brief!

Bent Over Row Demo