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04
02
2019

Tues 4/2 : It is up to you Canberra

By Scotty 0

It is up to you what you want to get out of life!!
Whether that that be health and fitness, partner, work etc, you have a choice to ‘Create your own destiny’, so go do it..

Warm Up (5-15 mins):
Walking Leg Swings x 20m
Lunge & Twist x 20m
Sumo Squats x 20m
Plank Hold x 60 sec
KB or DB Goblet Squat x 10 reps
KB or DB Goblet Duck Walk x 10m
Side Plank Hold x 30 sec each side
KB or DB Goblet Squat hold x 30 sec

Strength/ Skill (15-35 mins):
Back Squat
5 x 5

WOD (35-50 mins):
21-15-9
Wall Balls 9/6kg
Pull-ups

Rest 2 min

21-15-9
Wall Balls 9/6kg
Toes-to-Bar

Time cap: 15 mins

Scaling Options:
Wall Ball: reduce weight, reduce target height
Pull-up: reduce reps to 15/12/9 or 12/9/6, banded pull-up, jumping pull-up
T2B: reduce reps to 15/12/9 or 12/9/6, hanging knee raise, V-up

author: Scotty

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