Happy Birthday Darell! Have an awesome day!

7:15am Running Wod, 4km Bush Run for fun;

  • Buy in Tabata AMRAP (Air Squats, Push Ups, Rock Jumps, Rock Dips)
  • @4:00: Run 4km in Lysterfield (at every intersection, job back to the last runner)
  • Upon completion of the run, complete the Tabata again.


8:30am Hero From A Hat

Strength: 3RM Strict Pull Ups


Hero Wod: “Schmalls”

Buy in: 800m Run

2 rounds;

  • 50 Burpees
  • 40 Pull Ups
  • 30 Pistol Squats
  • 20 KB Swings (24/1)
  • 10 HSPU

Cash out: 800m Run

Results (click here)

Start here

Book a free intro today so we can learn all about you, your goals and how we can help you reach them
Free Intro