Sunday 24 th May Programmed By Megan Zeus – 3 RFT: 32 min TC 30 WBS (9/6) 30 SDHP (35/25) 30 Box Jumps (20/16”) 30 Push Press (35/25) 30 Cal Row 30 Press Ups 10 Back Squats (BW) Remember the coach will provide all scaling options for the workout depending on ability or injury. Cool Down / Recovery Session: Optional 5 – 10 mins • Light cardio movement to decrease heart rate • Static stretches for key muscle groups used in workout • Foam rolling muscles groups used in workout

Saturday 23rd May Programmed By Megan Strength: 15 min TC 5 x 5 Back Squats @ 82% 1 rep max Rest 90 secs – 2:00 mins between sets 3 RFT: 12 min TC 30/22 Cal AD 10 Burpees Over Bar 6 Front Squats (60/42.5) 1 Minute Rest 3 RFT: 12 min TC 30/22 Cal Ski 10 Burpees Over Bar 6 Overhead Lunges (42.5/30) Remember the coach will provide all scaling options for the workout depending on ability or injury. Cool Down / Recovery Session: Optional 5 – 10 mins •Light cardio movement to decrease heart rate...

Friday 22 nd May Programmed By Megan 6 RFT or AMRAP in 30: Split Reps Whichever comes first 500m Row 40 GHD Sit Ups 30 DB Snatches (30/22.5) Remember the coach will provide all scaling options for the workout depending on ability or injury. Cool Down / Recovery Session: Optional 5 – 10 mins • Light cardio movement to decrease heart rate • Static stretches for key muscle groups used in workout • Foam rolling muscles groups used in workout