X-Fit : 31/10/18 - Push Press / Chins / Every 90sec x 5 x 3


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 5.5.4.4

B. Strict Chins  1 x 30 in as lest sets as possible.

Alt b/t stations every 90sec x 3 Rounds (22min 30)

  1. Heavy Rev. Sled Drag x 30m - AHAFP

  2. Ring Plank x 30-60sec (rot. hands out)

  3. Renegade Rows x 12-16 - a load that maintains good form

  4. Med Ball Rotational Slams  x 12-16 @ 5/9kg

  5. Dual KB OH Carry x 50sec (form / pick a moderate load)