Power Blitz : 26/05/17

WARM UP

Running Drills & General Mobility 

 

MIDLINE COMPLEX x 4 Rounds

Hollow Brace x 10sec  

Arch Brace x 10sec 

Bird Dogs x 10 - Control

 

WORK OUT -  20min Complete as many Rounds

3 x Pull Ups 

5 x Box Jumps 24/20”

10 x DB / KB Snatch 22.5/ 24kg

30sec x Row / Ski Erg (Max Distance)

 

X-FIT : EXTRA UPPER BODY STRENGTH

A. Strict Press Overhead - 1 x 5 @ 55%, 1 x 5 @ 65%, 1 x 5 @ 75%, 3 x 5 / 3 / 2 Cluster at 85%

B. Dips 4 x 8 -  these may be loaded