Power Blitz : 28/04/17

WARM UP

Running Drills

 

MIDLINE- 4 Rounds

Hollow Pulse, Tuck Ups, Single leg V-Sit Ups, x 8 on each

 

WORK OUT - EMOM 20

Min. 1 - Double Under / Single Underx 20-30 / 60

Min. 2 - DB Clean & Press x 8 @ 25 / 17.5kg

Min. 3 - Air Bicycle 15/12/9cal

Min. 4 - Toes To Bar x 12 / Hanging Knees to Chest x 15

 

2min Rest Into 

 

5 min AMRAP

8 x Kb Swings @ 24/16kg

8 x Diamond Sit Ups

 

 

X-FIT : EXTRA UPPER BODY STRENGTH

A. Strict Press Overhead- Find your daily 3 Rep max

B. Strict Press Overhead - Drop back and complete 1 x 5 / 3 / 2 Cluster at 60%

C. Dips 3 x 10 -  these may be loaded