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31
01
2018

Thurs 1/2/18 – E Glaze Canberra

By Scotty 0

Huge thanks to the ongoing support or Shane and the team at E Glaze for Capital Fitness Challenge.

For all your glass & glazing needs these are your guys

Warm up

2 rounds
100m run
10m crab walks
10 1 arm KB thrusters
5 strict pull ups
10 ring rows with pause at top

Lifting – 12 mins (wk 2/4)
every 90 sec
9 power cleans +
5 STO 60/40kg

Conditioning
2 x AMRAP 5
7 burpee box jumps
14 wall balls 9/6kg
rest 3 min
repeat
(try to stay within 5-7 reps or better)

Extra’s (if time or sep part of the day)
Gymnastics

4 x max unbroken set of TTB
Beg/Int : practice skille & drills with coach
*goal to get more than last week*

3 x each
20 sec top of rings
20 sec bottom of rings
20 sec ring to chest holds

author: Scotty

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