X-Fit : 29/11/17

WARM UP

  • General Movements: Unit Foundations
  • Barbell Clinic - DJ Complex 2 rds at BB - 40kg for reps of 5s

 

A. Deadlifts - 6x3 @ 80%

B. Power Cleans - 3x3/2/1  - (Wave 75/80/85%)

C. Pull Ups -  25 total reps (break up how you feel fit) this can be done with a load.

 

D. 2min rounds x 5 (10min)

20sec x Air Bicycle - sprint 

10sec x Rest 

20sec x DB Snatch @ 22.5kg

10sec rest 

20sec x Push Ups - max reps

40sec x rest