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07
02
2018

Wed 7/2/18 : Canberra Fitness Challenge @ SFS

By Scotty 0

The SFS challenge get’s under way tomorrow, with the nutrition seminar tonight with the guy’s from The Chief Life.

Looking forward to what is our biggest yet with well over 30 people on board for this challenge.

So last day to eat everything in the house and clear the cupboards!

SFS Workout of the day

Warm up
500m row
then
2 rounds
20 sec HS hold (pike push up hold)
10 OHS broom
5 snatch balance Bar (broom)

Lifting :
EMOM 7
10 Power Snatch 35/25kg

Cond :
5 rounds For Time:
200m run
3 HSPU (pike push ups) {9 HRPU}
5 OHS 50/35kg
7 Box Jumps

Mobility or

Accessories
Gymnastics for quality
2 rounds
20 sec top of ring holds
20 sec bottom of ring holds
20 sec chin over bar holds (overhand grip)
*accumulate if you can’t hold

Core
30/20/10
GHD sit ups (½ rep to scale)
Hip Raises
plank taps (ea arm)

author: Scotty

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