X-Fit : 30/01/17

WARM UP

  • General Movements: Unit Foundations
  • Mobility / Activation

 

A. Back Squat (work off last week 3rm)

1 x 10 @ 50%

1 x 8 @ 60%

3 x 5 / 3 / 2 Cluster at 70%

 

B1. Disc Over Head Walking Lunges 3 x 12 steps

B2. BB Floor Press 3 x 12

B3. Band Pull Apart 3 x 15 (Thumbs out)

 

C. Blitz - “I Go U Go”

Working in pairs changing every 60sec x 10 rounds (5 rounds each) 

2 x Power Cleans @ 60kg 

4 x Push Ups 

6 x Air Squats