X-Fit : 26/03/18 E.D.T

General Movements Circuit :Foundation Drills

Activation - DJ Complex 

2x5 Bar Only 

Bent Over Rows 

Power Clean 

Front Squats 

Push Press 

Back Squat 

5 x 5min Blocks w/ 2min rest

 

Block A - 5min

DB Bench Press x 6-8

Close Grip push Ups x 8-12

 

Block B - 5min

BB Bent Over Rows x 6-8

Bent Over Flys x 8-12

 

Block C - 5min

Split Squats x 6/6

Traveling Lateral Lunges x 4/4

 

Block D - 5min

SL RDL x 6/6

Banded Hamstring Curls x 10-15

 

Block E - 5min

Prowler x 20m @ 20kg 

Med Ball Slams x 10 

 

Midline Conditioning

4 Rounds 

Lying Leg Raises (3sec ecc.) x 6

Mountain Climbers x 20

MB Good mornings x 10 

Side Plank x 20sec e/s