X-Fit : 09/10/17 - New Cycle

WARM UP

  • General Movements: Unit Foundations
  • Squat Primer - Drills

 

COACHING - Why & How to Box Squats

 

A. Box Squat - Introduction Week: 4x6

 

B. Volume Back squats - 2 x 10-12 @ 40%

 

C. 30,20,10

Front Rack Alternating Rev. lunges @ 40/20kg

KB Swings @ 24/16kg

 

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

 

Rowing (15min)

Complete a new 500 / 350m every 3min x 5 at your 2000/1000m 500m split time

 

Air Bicycle (15min)

Complete 90sec every 3min x 5 at 70 / 60rpm.