X-Fit : 16/04/18 Regeneration Wk 2 / S3

General Movements Circuit :Foundation Drills

8min Mobility - Hips

Banded Hip Flex x 20sec P/L

Russian Baby Makers x 5 w/ 10sec pause

 

A1 BB OH Split Squat w/ 1 sec Pause 3x6-8e/s

A2 BB Good mornings 3x12

(Load AHAFP on each, focus on form)

 

B1 Half Kneeling KB/DB Press 4x6-8 e/a increase load from last week 

B2 Banded Pull Downs w/ 2sec Pause 4x15

 

C1. 100 x BB only Box Step ups 20/16"

C2. 100 x Band Pull Aparts (Thumbs in)

 

EMOM 15 - Conditioning

min 1 - 40-60m OH DB Carry AHAFP

min 2 - 15 x Disc G2OH @ 20/15KG

min 3 - Air Bicycle  15/12/9cal