Deload - X.Fit : 17/12/18 - Squat Practice / Upper Body Pump / EMOM 12

Warm Up

BB Complex 3x3

DL + HPC + FS + PP + BS

A.Squat Practice - 10min Block (aim to complete 3-4 good rounds)

10 x Air Squats

8 x Goblet Squats @ 26/16kg

6 x Back Squats @ 50% of F/S

4 x Front Squats @ 50%

B.Upper Body 10min Block “PUMP” AMRAP

Strict Pull Ups x 2.1.2.1

Strict Tempo Push Ups x 8-12

Band Pull Apart (thumbs out) x 15

DB Z-Press x 8-12

C.EMOM 12

1 - Row 15-18 / 11-14cal

2 - Burpee DB Alt Snatch x 8-10 @ 20 / 12.5kg

3 - Spread Eagle x 6 , Shine to Disc x 6 Russian Twists x 20 @ 5/10kg