X-Fit : 05/04/17

WARM UP

  • General Movements: Unit Foundations
  • Shoulder Rehab / Pre hab Circuit

 

Upper Body Strength Conditioning

A1. Turkish Get Ups 4 x 2

A2. Floor L- Sit DB Press 4 x 8 

A3. Dynamic Bent Over Rows 4 x 8 

 

B. Blitz

10 x Deadlifts - 110kg (Loads scaled)

20 x Pull ups 

30 x Box Jumps

40 x Kettle Bell Swings - 24/16kg

50 x DU / 100 x SU 

40 x Kettle Bell Swings - 24/16kg

30 x Box Jumps 

20 x Pull Ups

10 x Deadlifts - 110kg (Loads scaled)