X-Fit: 24/10/18 - Push Press / Chins / Renegade Rows / Increase Intensity Sets

Warm Up: Movewell Circuit AMGRAP 5

8m x Inch Worm Walks

8m x Walking Lunge Rotations 

8m x Burpee Broad Jump

8m x 2 x High Knees 

8m x 2 x Side Skips 

A. Push Press TEMPO 31X1 x

B1. Strict Chins  3x5-8 loaded - AHAFP

B2. Seesaw DB Floor Press 3x5/5 (Hold the top)

C1. Renegade Row into G2OH 3x5 - AHAFP

C2. Med Ball Rotational Chucks 3 x 4/4 @ 5/7kg

4-5 Rounds 

60sec x Row - Each round increase the meters on the Rower

20m x Dual KB/DB Suit case Walking Lunges 20/12.5kg - control

60-90sec Rest