Power Blitz : 17/02/17

WARM UP

Running Drills

 

MIDLINE MADNESS

Ground Base - Toes to Bar 5 x 5

 

WORK OUT - Every 5min x 4

0-2min. Row 500/400m 

2-3min. 30sec of Push Press @ 45 / 25kg

3-4min. 30sec of Alternating Arm KB Swings @ 24 / 16kg

4-5min. 30sec of Rope Climbs OR Lying to Standing Rope Climbs

5-6min. Rest 

 

X-FIT : EXTRA

A. Bench Press- 1 x 10 @ 55% , 1 x 8 @ 65%, 1 x 5 @ 75%, 3 x 5,3,2 Cluster @ 80%