X-Fit : 14/08/17- Week 4 Potential

WARM UP

  • General Movements: Unit Foundations
  • Mobility / Activation x 3 rotational stations

 

A. Back Squat -  5 @ 75%, 3 @ 85%, 1 @ 95% + 

 

B. Bulgarian Jump Squat (Back foot elevated onto 6dc Blocks) - 4 x 5 + 5

** Light DB/KB may be added if good control is shown with body weight.

 

C. Prowler Sprints - 4 x 15m @ 20kg, 4 x 10m @ 20kg

 

D. Core - 3 Rounds

1. Diagonal Banded Wood Chop x 20sec L/R

2. Pallof Dynamic Rotations W/ pause x 20sec L/R

3. BB Roll outs x 20sec