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15
10
2018

Tues 16/10 : Capital Fitness Challenge last days

By Scotty 0

Last few days to Register for the 2018 Gym Quip Capital Fitness Challenge!

Click the image below:


SFS Workout of the day

Warm Up
500m row then
2 rounds
10 dish arch on the ground
10 OH KB lunges @ light
20 sec dead hang on the bar

Gymnastics: 10 min
TTB skills & drill

Strength: 10 mins
5 x 1 back squats @ 90%+
*ensure a solid warm up
1 x 10 @ 50%
1 x 5 @ 60%
1 x 3 @ 70%
1 x 2 @ 80%

Cond : 14 min AMRAP
10 Pull ups
10 Power Cleans 50/35kg
10 Front rack alt lunges 50/35kg

author: Scotty

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