X-Fit: 14/06/17 - De.load

WARM UP

    •    General Movements: Unit Foundations

    •    Turkish Get Ups 3x3+3

 

ESCALATING DENSITY

2 x 10min Complex Blocks w/ 5 min rest b/t each work out. 

When working through the work outs take 20-30sec rest b/t exercises

 

Work Out A - 10min

    1    Deadlifts x 5 @ 65%

    2    Loaded Box Step Ups x 5+5 steps @ 20/16”

    3    KB Swings x 12-15

 

Work Out B - 10min

    1    Push Press x 5 @ 65% 

    2    Inverted Ring Rows x 8-10 

    3    Kneeling Band Pull Downs x 12-15

 

Work Out C - 10min

Work on a Weakness OR Coach Blitz of the Day