Choose ONLY 1 from each section:

Weightlifting: (20mins)

1RM Deadlift OR
1RM Bench Press OR
1RM Back Squat.

Gymnastics: (10 mins)

Max Strict Pull-ups OR
Max Weighted Pull-ups OR
Max Muscle-ups OR
Max Strict Handstand Push-ups.


1 Minute Bike Calories 
500 Meter Row

Box Bulletin Board:

1) Skills Session with Chris - this is a weekly session at 12:30pm every Saturday (replaces the previous Thursday sessions). Bookings essential so please write your name on the chalk board at the box entrance along with the skill you want to work on so Chris can prepare for the session

2) OPEN Gym on Fridays 6-7pm and Saturdays 1:30-2:30pm.