X-Fit: 12/11/18 - Back Squat Clusters / Giant Set / 5 x 30/15sec


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 


**Kang Squat 3x4 - BB Only**



A.Cluster Back Squat - 4 x 3.3

These are clusters - you perform 3 reps and then re-rack the bar for 15sec before completing 3 more reps to finish out the set - 6 reps per set) - Build weight with each cluster


“Giant Set”

B1. Lateral Reverse Box Step Up 3x4/4 - loaded

B2. Banded BB Bent Over Row 3x8-10

B3. Bridge Turkish Get Ups 3x4-6 e/s


5 Rounds (Tempo - reconnecting with muscles and movements)

30sec x DB Renegade Rows @ 12.5 / 7kg

15sec x Rest 

30sec x Box Jump @ 24 / 20” (step down)

15sec x Rest 

30sec x Star Side Planks (15sec e/s)

15sec x Rest