X-fit : 28/06/17

WARM UP

    •    General Movements: Unit Foundations

    •    Running Drills & Jumping technique

 

A. Upper Body Hypertrophy Complex

A1. Bench Press 5 x 6 - Increase loading

Super Set.

B2. Rev. Grip Bent Over Rows 5 x 8 - Form before load.

 

B - Ladder

Deadlifts 10,9,8,7…..1 @ 120kg

Pull ups 1,2,3,4..…10 

 

EXTRA

C. Work in teams of 3s complete as many rounds in 12min

C1. Air Bicycle / Ski / Row x 12cal  

C2. Push Press x 6 @ 60 / 30kg