X-Fit : 28/08/17

WARM UP

  • General Movements: Unit Foundations
  • Mobility / Activation x 3 rotational stations (Ankles, Hips, Quads/Hamstrings)
  • Dynamic Preparation

 

A1. Back Squat - 6x3 @ 65-70%

A2. Athlete Hurdle Bounds- 6x4

  • Rest 20sec b/t exercises and 60-90sec b/t sets

 

B1. Floor Press- 6x3 @ 65-70%

B2. Standing Dynamic Med Ball Chuck against wall - 6x5

  • Rest 20sec b/t exercises and 60-90sec b/t sets

 

C1. Power Clean - 6x3 @ 65-70%

C2. Prowler Sprints - 6x7m @ 20kg

* Rest 20sec b/t exercises and 60-90sec b/t sets