We warmed up with bottom to bottom overhead squats with the dowel followed by leg swings and finally a bit of low-bar squat position practice.
Then on to Box Squats 2-2-2-2-2-2-2-2-2-2 (10 sets) with 45-60s rest between each set. See video below for example of one set. Ruairi shows very good technique – tight muscles throughout, reaching back with the hip keeping the shins vertical and powering straight up out of the bottom:
Following this was skill work of ring push ups, working through a number of variations for sets of 10. From normal to jackknife to one-legged. Some more difficult than others, though everyone showed some great efforts despite a few splats.
Finally the beloved finisher – weighted sit ups. Two kettlebells at the end of two extended arms and 50 repititions as quickly as possible.
Well done everyone. Go TEAM!