Sunday 26th April Programmed By Megan 10 RFT: 20 min TC 8 GTOH (42.5/30) 10 Bar Facing Burpees AMRAP IN 3:00 / 1:00 rest x 3 500/450m Row Max Cals AD / Bike Coach will provide all scaling options and guide you individually through the workout Masters 55+: 35/22.5 Scaled: Coach will prescribe scaling option for you.

Saturday 25th April Programmed By Sandra For Time: 35 min TC 1000 – 750 – 500 – 250 – 500 – 750 – 1000 Metres 14 – 12 – 10 – 8 – 6 – 4 – 2 Overhead Squats (42.5/30) 4 – 8 – 12 – 16 – 20 – 24 – 28 GHD Sit Ups Coach will provide all scaling options and guide you individually through the workout Masters 55+: 30/22.5 Scaled: Coach will prescribe scaling option for you.

Friday 24th April Programmed By Sandra 5 RFT: 35 min TC Buy In: 1200m Run – Together 30 WBS (9/6) 30 Box Jump Overs (24/20) 15 Sync Hang Power Cleans (50/35) 10 Sync Pull Ups Buy Out: 100 Cals Bike Coach will provide all scaling options and guide you individually through the workout Masters 55+: 6/3 & 20/16 & 42.5/30 Scaled: Coach will prescribe scaling option for you.