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24
02
2016

Thurs 25/2/16 @ SFS Canberra Fitness Facility

By Scotty 0

If doing the open  DAY OFF

For those NOT doing the open:

Conditioning
A) 3 sets for max cals
30sec max effort calories on AD
Rest 2mins between efforts
rest 5 mins then

B) 2 rounds for time
50 wall ball 9/6kg
25 slam ball 20/12-9kg
rest 5 mins

C)
6 by 2min sets with 1min rest
1 deadlift @ 150/110kg
200m row/run (alternate each time)
40 double unders
*Scale deadlift to 80% 1rm if you cannot lift this weight safely

author: Scotty

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