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25
07
2018

Thurs 26/7 : Fitness Challenge coming to Canberra

By Scotty 0

Stay tuned gang, we will be having a 6 week Springboard into Summer challenge coming up real soon here at Strive 45, Canberra.

If you have someone keen to get ready for Summer then make sure you let them know, more info to be released soon!!

Warm up
3 sets
2 laps gym run
30 sec plank
30 sec bottom squat holding 10/5kg plate
30 sec side plank L hand
30 sec side plank R hand
Then
3 mins on
ankle/hip mobility drills (bands/ foam roller

Lifting
EMOM 8
Odd: 3 Squat Snatch @ 60%
Even: 10 hang power clean @ snatch weight

Metcon
5 Rounds:
1 Minute – 15/12 Box jumps (scale to step ups if needed)
1 Minute – 60 Double Unders
1 Minute – 15/12 cals Calorie Assault Bike
1 Minute – Rest

ACCESSORY Strength – if time
4 x 30 sec ring row holds
4 x 20 sec max ring push ups

author: Scotty

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