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Friday 02/06/17

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Today is our last ever workout in the original Bounce gym!!! Come on down, get a workout in and say goodbye to the place 🙂


Tabata the following:

  • Dumbbell Snatch (22.5/15)
  • Abmat Sit ups
  • Push Ups
  • Kettlebell Swings (24/16)

Complete all 8 rounds on each exercise before moving to the next.



Tabata Midline

  • Side plank (swap sides each round)

Rest 2 Min

  • Plank

Saturday 27/05/17

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Complete with a Partner

For time

Run 400m with slam ball (12/9)

100 Pull ups

Run 400m with slam ball

100 Deadlift (90/62.5)

Run 400m with slam ball

100 Partner Sit ups with Slam ball (12/9)

Run 400m with slam ball

100 Hand Release Push ups with slam ball touch

Run 400m with Slam Ball

  • Runs must be completed together – one person carries ball, swap ball back and forth however you like.
  • Pull ups  and deadlifts can be split however you like. Sit ups and Push ups must be alternating rep for rep.

Friday 26/05/17

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Tempo Back Squat

6 x 2 @ 75% 1RM

Super Set with

6 Dumbbell Step ups (3 reps each leg)

  • Perform Sets on 0:00/2:30/5:00/7:30/10:00/12:30
  • The tempo today is 3 seconds down, 1 second up.



As many rounds as possible in 7 minutes of

5 Power Snatch (52.5/35)

6 Front Rack Lunge (52.5/35)

5 Ring Muscle up