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20
08
2018

Tues 21/8/18 – Weights and Mates apparel

By Scotty 0

Weights and Mates will again be the apparel supplier for Gym Quip Capital Fitness Challenge in 2018, head over and check out the gear : Weights and Mates Apparel

Warm Up
2 rounds
200m row
5 inch worm
10 cossack squat
15 Banded Good mornings

Strength: (week 4)
6 x 1 Pause front squat @ 90%+ (3 sec at bottom)

3 x 10 OH walking lunges @ heavy

Cond
7 rounds
5 man makers (https://www.youtube.com/watch?v=iMNnvhg1JcM)
200m run/ski

Accessory Gymnastics (week 4)
3 x 3-5 SHSPU (adv – deficit)
3 x 10 kip swing on rings
3 x 20 alt V ups

author: Scotty

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