X-Fit : 07/11/18 - Push Press / Pull Ups / Conditioning I Go U Go


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 3,3.2.2

B. Strict Pull Ups  3 x 30sec - max reps 

(scale to bands across rack) - 60sec rest b/t efforts



Working in Pairs “I Go U Go” 

Complete 5-6 Rds each 

Row x 200/250m

10m x KB/DB Suit Case Carry - L-Arm 

10/15 x Strict Push Ups 

10m x KB/DB Suit Case Carry - R-Arm