X-Fit : 19/02/18 - Power Cycle Week 1

General Movements Circuit : Foundation Drills

 

Activation - Running Drills

Linear - Ankling, A Skips, B Skips, Low Skips, High Skips

Lateral - Side Skips, Cariocas 

 

A1. Power Clean 4x4 @ 60%

A2. Prowler 4x3x4m - pause 2sec

 

B1. Loaded Push Ups 4x8

B2. Kneeling Med ball Slams 4x8

B3. BB Bent Over Rows 4x8

 

Med Ball Conditioning - 3 Rounds @ 9/15kg ball

Explosive slams x 12

Push Ups x 12

Thrusters x 12

Roll to Stand x 12

Med Ball on Feet Crunches x 12

Front Support Good Mornings x 12