X-Fit : 07/12/16

WARM UP

  • General Movements - The Unit Fundamentals & End Ball                     
  • Mobility - Bear Barbell Complex (Bar only) & Mobility - 6min

 A.Hang Clean - Daily Max of 3 

In team of 2s set a daily team total in 8min

B1. Complete as many good rounds and reps of the following work out in 3min

8 x Deadlifts @ 100kg / 70kg

4 x HSPU

2min Rest 

B2. Complete as many good rounds and reps of the following work out in 3min

8 x Pull Ups 

4 x Power Cleans @ 80kg / 60kg

2min Rest 

B3. Complete as many good rounds and reps of the following work out in 3min

8 x Burpees Over The Bar 

4 x Front Squats @ 70kg (from floor) 50kg

2min Rest 

B4. Complete as many good rounds and reps of the following work out in 3min

20 x Double Unders

4 x Overhead Squats @ 60kg (from floor) 40kg

** all exercises and loads will be scaled if you are not up to standard with movements.