X-Fit: 05/11/18 - 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 

**Kang Squat 3x4 - BB Only**

A. Back Squat - (TEMPO 31X1) x 3.3.2.2 Strict - increase load each set 

“Giant Set”

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

B2. Bent Over Row (Drop Catch) 3x8-10 AHAFP

B3. Loaded Side Plank Rotations 3x 8 / 8 - control


AMRAP 12 

400m x Run

7 x Thrusters 45/25kg

5 x Burpee Broad Jumps