Weights: 2-3kg + 4-5kg + 5-6kg

This full length class is a balanced mix of functional full body strength and signature STRONG flows.

We begin with a brief roll up sequence to warm up upper body and core before moving into a kneeling lunge for a mobility focused flow. Our standing work is short but spicy, combining split squats, overhead press', tricep extensions and step outs.

We close class with a plank finisher.

This workout is designed to build your physical and mental strength and endurance as we work through layered sequences of flowing movement with minimal rest.

Please remember to listen to your body above all else during your practice. Modify exercises as needed to suit your body and pause the video to take breaks if and when you need to. Leave a layer out if it doesn't feel good for you and remove props if they become too much. Never push through any neck or lower back pain during your movement.

Enjoy!