X-FIT: 10/05/17 (WK. 3 / S.6)

WARM UP

  • General Movements: Unit Foundations
  • Mobility / Activation - Hip / Ankle Focus

 

A. Front Squats

1 x 5 @ 50% 

1 x 5 @ 60%

1 x 5 @ 70%

3 x 5 / 3 / 2 Cluster at 75%

 

B. Back Squat 1 x 10 @ your front squat 75% 

 

C.  Pull Ups - 4 x 50% from last weeks max number

** If you did not manage 6-8 reps unassisted last week complete 4 x 8 w/ bands.

 

Blitz - Option 1 (15min AMRAP)

400m x Run 

40 x Air Squats 

30 x HR Press Ups

20 x V-Ups 

10 x Pull Ups 

 

OR 

 

5 Rounds 

60sec x Air Bicycle keep watts above 600 

10 + 10 x SA DB Rows