This weeks members workout is dedicated to Rob, the first of a small band of Kiwis to descend on CFT! Rob also had his birthday last week so this is our belated birthday present to him! Rob has firmly established himself as one of the “6am lads !”, although many know him as a self proclaimed “strong female” (or the equivalent of!!!). Robs videography skills are well known in the box and his Go Pro video of his first muscle up is legendary! A quality dude and a real family man, Rob is definitely one of the most popular and well respected members at the box – hope you enjoy your workout buddy!

Part A:
Back Squat
7 x 5 @ 80-85% 1RM

Part B:
Hollow Rocks
7 x 10

Part C:
“Rob the Kiwi!”
6 min AMRAP of:
5 x Overhead Squats 50/30
100m Run
15 x Push Ups