X-Fit : 20/12/17

WARM UP

  • General Movements: Unit Foundations
  • Shoulder Primer - Drills

A. Bench Press - 3 RM

 

3 Rds w/ 2min rest b/t rounds 

B1. Pull Ups x 5,4,3,2,1 

B2. Push Ups x 5,4,3,2,1

 

C. Super Set

BB Z Press - 3x15-20

BB Bent Over Rows 3x12 (Rev Grip)

Band Pull Apart 3x15 (Thumbs out, keep a strong posture)

 

D. Strongman 30sec work 30sec rest 3 Rds

D-Ball Cleans 

Prowler Push 

DB G2OH

Farmer Walks