X-Fit : 23/01/17 (Start of a new cycle)

WARM UP

  • General Movements: Unit Foundations
  • Mobility / Activation

A. Back Squat - Find your daily 3 Rep max 

B. Back Squat - Drop back and complete 1 x 5 / 3 / 2 Cluster at 60%

C1. Floor Press 3 x 12

C2. Barbell Bent Over Rows 3 x 12

C3. Kneeling Band Pull Downs 3 x 15

D. Blitz - 6min AMRAP

Ascending Ladder starting with 1,2,3,4…

1 x Power Clean @ 60/35kg and 1 x Burpee

2 x Power Clean and 2 x Burpee 

3 x Power Clean and 3 x Burpee 

….