Did you know………. Mel grew up in Queenbeyan.  As a youngster she was “Miss Southern NSW”, where she helped to raise money for kids with cerebral palsy.  Her sporting achievements include playing State level netball and basketball.  In later years she met a Yank by the name of Joel Vogler (you may know him).  They were engaged after skydiving over the Nevada desert in Vegas.  The two of them later became four with the addition of two little pugs. 

STRENGTH

Overhead Squat (% of 1RM)

10 @ 70%

8 @ 80%

6 @ 90%

****Take some time to build up to your 70%, then work your way through the 3 sets, resting as needed between.  The goal is to go unbroken for each set.

METCON

Every 5 mins for 15 mins, perform:

400m Run

10 Burpee Box Jumps

15 C2B or pull-ups