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25
02
2019

Tues 26/2 : Train for something Canberra

By Scotty 0

It is always easier to turn up to training, eating correctly, getting adequate sleep when you have something to work toward.

Yes I understand that will be different for everybody and that is great, but you just have to find that one thing/purpose that will drive you to just work that little bit harder, reduce the amount of treats/drinks you have, or knowing that going to bed a little bit earlier will be more beneficial than watching Netflix!

What is your WHY??

Warm Up (5-15 mins):
3 rounds of:
60 sec on a machine of your choice
10 x Pause Air Squats
10 x Cossack Squats
10 x V-Ups or Sit-ups
5 x Kick upto Handstand or 2 x Wall Climbs or 10 x Shoulder Taps

Cossack Squat: https://youtu.be/tpczTeSkHz0

Strength/ Skill (15-35 mins):
Back Squat
7 x 1

If you feel good go for it

WOD (35-45 mins):
AMRAP 10 mins:
10 Front Squats 45/30kg
10 HSPU

Scaling Options:
Front Squat: reduce weight, use depth marker
Handstand Push-up: reduce reps to 5 per round, reduce ROM (abmat), box pike HSPU, DB Press or Push Press, Wall Climb x 3-5 reps (depending on ability)

author: Scotty

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