November Challenge

Max reps of WallBall in 3 mins

Blokes=20lb ball

Birds=14lb ball


12 Step Weighted Lunge

20 mins to build up to a heavy, front racked 12 step lunge.

Trailing knee must touch the ground with each step.

Traditional racked position or Genie racked position acceptable.


3 Rounds for time of:

12 Kettlebell Clean & Press (6 per side)

24 Kettlebell Swings

Run 100m

RX = 24kg/16kg with full swings

Adv= 32kg/24kg

Embrace your Mondays!