X-Fit : 21/12/16 (Guess your time work out)

WARM UP

  • General Movements - The Unit Fundamentals                        
  • Drills - Work on the movements been covered in the circuit 

Work Out - Guess your time

Before starting the work out, write down your predicted finishing time for the circuit below. Try not having a visible stop watch in sight and see if you can complete the circuit as close to your predicated time as possible. 

Complete one round for time.

1. Row x 50/40cal

2. Front Squats x 20 @ 60/30kg

3. Bench Press x 20 @ 60/30kg

4. Box Jumps x 20 @ 24/20"

5. Air Bicycle x 0.5/0.4miles 

6. Deadlifts x 20 @ 100kg

7. Pull Ups x 20  

8. Burpee onto Disc x 20

9. Ski Erg x 500/400m

10 x Prowler x 10m + 10m @ 60/30kg