X-Fit : 19/04/17

WARM UP

    •    General Movements: Unit Foundations

    •     Shoulder Rehab / Pre hab Circuit

 

A. Upper Body Strength Conditioning

A1. Turkish Get Ups 3x2+2

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

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

 

B - 3 Rounds @ 60-65%

B1. Bench Press 2-3-5-10 

B2. Deadlifts 2-3-5-10 

* Complete 2 reps bench then 2 Deadlifts into 3, 5 & 10 rest 90sec repeat for 3 rounds. 

 

C. Blitz - 7 Rounds

8 x DB Snatch @ 22.5kg

5 x Burpees

8 x DB Squat Clean @ 22.5kg

7 x Box Jumps @ 24"