X-Fit : 07/03/18 Power Cycle week 7

General Movements Circuit :Foundation Drills

 

Activation - Running Drills

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

Lateral - Side Skips, Cariocas 

 

A1. Hang Power Clean 4x4 @ 70-75%

A2. Prowler 4x4x3m - Pause 5sec

 

B1. Banded Push Ups 4x8

B2. Burpee slams (explosive) 4x6

B3. BB Banded Bent Over Rows 4x8

 

Max Power Out

Row / Ski / Air Bicycle

5 x 90sec Blocks (15min)

Working in pairs P1 completes a full round while P2 rest

15sec - sprint - 30sec rest 

10sec - sprint - 20sec rest 

5sec -   sprint - 10sec rest