X-Fit: 22/10/18 - Tempo Back Squats, Giant Set, AMRAP 12

Warm Up: Movewell Circuit AMRAP 5

8m x Walking Lunges

8m x Lateral Sumo Squats 

8m x Bear Crawl F/B

8m x 2 x High Knees 

8m x 2 x Lateral Cross Overs 


Squat Warm Up - Kang Squat 3x4 - BB Only**


A. Squat - (TEMPO 32X1) x 6.6.5.5 @ 55-65% - Strict 


”Giant Set”

B1. KB Front Rack Rev. Lunges 3x5/5 - AHAFP

B2. KB Seesaw Rows 3x5/5 - AHAFP

B3. Plank Walk Outs 3x5/5 (Out & In = 1)


AMRAP 12

15 x KB Swings 24/16kg

20 x Push Ups

200m x Run

15 x Loaded Spread Eagle Sit Ups @ 20/10kg

10 x Burpee Broad Jumps (Target Male 1.5m / Female 1m per Jump)

200m x Run 

Notes - Burpee Broad Jumps

Burpee into a jump forward landing, turning around and completing the same. 

Target - Male - 1.5m per jump / Females 1m per jump