X-Fit : 22/02/17

WARM UP

  • General Movements: Unit Foundations
  • Mobility / Activation

 

A. Deadlift  

1 x 10 @ 55%

1 x 8 @ 65%

1 x 5 @ 75%

1 x 3 @ 80%

3 x 5 / 3 / 2 Cluster @ 85%

B.  Pull Ups - 3 x 70-80% from week 1 max number

** If you did not manage 6-8 reps unassisted in week 1, complete 3 x 8-10 w/ bands.

 

C. Extra Upper Body Conditioning x 3 Rds

10 x Push Press 

8+8 x SA DB Rows

 

D. The Eliminator - 3rds

300m x Row

15cal x Air Bicycle

150m x Ski Erg 

Rest 3min b/t rounds