The workouts at our gym always include warm up, strength, conditioning, and mobility. Everything is customized to your level by a professional strength coach. Today's conditioning work includes wall ball, ring rows, and rkc plank.
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Sumo to 59 - Had a little trouble getting in the starting position this morning. Really need to remember to get those hips down and puff out that chest. Makes the bar heavier but makes me stronger ;) Will be slowing things down to 2kg jumps now.

As a Team with Scott and Daren
225 Wallballs (Boys used purple but I stuck with orange thank you)
150 Ring Rows
5 min Plank

19.35

Nice pic Fatouma!!
Squats 127 x 1

Teamed up with Ryan for:
150 wallballs
100 ring rows
3 min PKC plank

14:40
Team workout! Yeah! Great pic, Fatouma!
Thanks! Heading back to icy Canada in a few
Snatch 3RM
40, 50, 55, 60, 64, 68 (150)
Shit show

Team Workout with Darren
150 wallball 20
100 ring rows
3 min PKC plank
Time: 12:16

Nice work 6am!
DL to 63 kg

Team Workout with Steffi (sorry if I spelled it wrong!!)
150 wallball 10
100 ring rows
3 min PKC plank
Time: 15:03

Great job partner!!!
*rkc plank ;)
Deadlift to 66

Team Workout with Becky:
150 wall balls (14)
100 Ring Rows
3 min rkc plank

Time: 12:46. Woo!