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NIAMH - AEROBIC

Named after our aerobic machine client Niamh
CHALLENGER STANDARD

ENTREE - RUN 2KM

COMPLETE 5 ROUNDS
20 UP / DOWNS
20 SQUAT JUMPS
20 HIGH TOE TOUCH

DESSERT - RUN 2KM
 

BASELINE STANDARD

ENTREE - RUN OR WALK1KM

COMPLETE 5 ROUNDS
20 MOUNTAIN CLIMBERS EACH LEG
20 SQUATS
20 CRUNCHES

DESSERT - RUN OR WALK 1KM
 

ABBIE - AEROBIC

Named after our insanely fit client Abbie
CHALLENGER STANDARD
DUMBBELLS NEEDED - MALE 8KG FEMALE 4KG 

12min AMRAP

SNATCHES X 10 EACH SIDE
WEIGHTED STEP UPS X 10 EACH SIDE
LUNGES X 10 EACH SIDE
THURSTERS X 10 EACH SIDE
 

BASELINE STANDARD
DUMBBELLS NEEDED - MALE 5KG FEMALE 2KG 

12min AMRAP

SNATCHES X 10 EACH SIDE
WEIGHTED STEP UPS X 10 EACH SIDE
LUNGES X 10 EACH SIDE
THURSTERS X 10 EACH SIDE
 

JOSH - STRENGTH

Named after our strongest client Josh
 CHALLENGER STANDARD
FULL PUSH UP

MAX PUSH UPS IN 60SEC
MAX PLANK HOLD
MAX WALL SIT

 BASELINE STANDARD
KNEE PUSH UP OR KITCHEN BENCH PRESS UP

MAX PUSH UPS IN 60SEC
MAX PLANK HOLD
MAX WALL SIT