X-Fit : 04/09/17

WARM UP

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

 

A1. Box Squat - 6x3 @ 70-75% of your back squat

A2. 2 x Hurdle Bounds into 2 x Broad Jump- 6x1

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

 

B1. Floor Press- 6x3 @ 70-75%

B2. Depth Drop 3/4 DC Block Push Ups - 6x5

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

 

C1. Hang Power Clean - 6x3 @ 70-75%

C2. Prowler Sprints - 6x3x4m @ 20-40kg

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