X-Fit : 16/10/17 New Cycle Wk 2

WARM UP

  • General Movements: Unit Foundations
  • Squat Primer - Drills

 

A. Box Squat -  4x8 (use same load or increase 2.5/5% from week 1)

 

B. Volume Front squats - 2 x 10-12 @ 50%

 

C. EMOM 12

15 x Row - cal

16 x Back Rack Alternating Rev. lunges @ 40/20kg

15 x KB Swings @ 32/20kg

 

Optional - (Enduro Fit Catch Up) Pick one of the following

 

Rowing (21min)

Complete a new 500 / 350m every 3min x 7 at your 2000/1000m 500m split time

 

Air Bicycle (21min)

Complete 90sec every 3min x 7 at 70 / 60rpm.