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31
08
2017

Friday 1/9/17 – 1st Day of Spring Canberra

By Scotty 0

Say goodbye to Winter and hello to some warmer weather in Canberra.

Now would be the perfect time to come on in and get yourself fit and healthy for the warmer months.

We have a 2 week pass for you to come try either at our Hume facility or to our ‘Hustle 45’ class at Tuggeranong

2-week-free-resize

Strength
4 x 3 pull ups
4 x 3 strict ring dips
(weighted if possible)

Conditioning
5 Minute AMRAP
10 Wall Ball 9/6kg
1 Dball Clean 45/30kg
*Add 1 Dball over the shoulder every round
Round 1 – 15 wall ball 1 Dball
Round 2 – 15 wall ball 2 Dball
Round 3 – 15 wall ball 3 Dball….
*Substitute (70/45kg) Power Clean if needed. This Power Clean should not exceed 60% of 1 RM
Rest 5mins & repeat x 3

CORE 3 rds (if time)
4 strict TTB
20 seated leg lifts
40 plank taps

author: Scotty

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