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08
04
2019

Tues 9/4 : Boot Camp Tuggeranong

By Scotty 0

Every Tues & Thurs @ 12.15pm we run Boot Camp / Strive 45 sessions at Tugg Town Park, only $15 per casual session, everyone welcome

Warm Up (5-15 mins):
Easy 400m Jog

3 rounds, with a Kettlebell:
5 x KB Windmill, per arm
5 x One Arm Russian Swing, per arm
5 x Goblet Squats with pause in bottom
10 x Kipping Swings

Then;

1 round:
Run 200m @ workout pace
5 x KB Swings
2-3 Pull-ups

WOD (20-50 mins):
5 rounds, each for time:
Run 400m
21 Kettlebell Swings (24/16kg)
12 Pull-ups

Rest 1 minute between rounds

Rx+: 32/24kg KB, C2B Pull-ups

Scaling Options:
Run: Row 450/400m, Assault Bike 25/18 cals
KB Swings: reduce weight, Russian Swing
Pull-up: reduce reps to 9 or 6, jumping pull-up, band pull-up, ring row

author: Scotty

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