X-Fit : 21/06/17

WARM UP

    •    General Movements: Unit Foundations

    •    Running Drills & Jumping technique

 

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 3 @ 70-75%

    2    SA DB Snatch (Hang) x 3 + 3 

    3    Med Ball Slams x 8 @ 9/15kg

 

Work Out B - 10min

    1    Push Press x 3 @ 70-75% 

    2    MB Wall Ball for height x 5 @ 5/7kg

    3    L-Sit Band Pull Downs x 12-15

 

Work Out C - 10min

Work on a Weakness OR Coach Blitz of the Day