X-Fit : 12/04/17

WARM UP

    •    General Movements: Unit Foundations

    •    Shoulder Rehab / Pre hab Circuit

 

A. Upper Body Strength Conditioning

A1. Single Arm DB Snatch (from hang) 3 x 3 + 3 -Prog

A2. Floor L- Sit BB Press 3 x 8 -Prog

A3. Ring Rows (feet may be elevated) 3 x 8 

 

B - 3 Rounds

B1. Bench Press 2-3-5 @ bodyweight 

B2. Strict Pull ups 2-3-5 : an external load may be used.

* Complete 2 x bench then 2 x pull ups into 3 then 5 rest 90sec repeat for 3 rounds. 

 

C. Blitz

In 3s working in a relay format, complete 5 rounds each, focus on hitting the air bicycle hard and

fast.

 

10cal x Air Bicycle 

20 x Double unders / 40 x Singles - Skipping