X-Fit - 09/04/18 Regeneration wk 1

General Movements Circuit :Foundation Drills

8min Mobility - Hips

Banded Hip Flex x 20sec P/L

Russian Baby Makers x 5 w/ 10sec pause

 

A1 Goblet Split Squat w/ 2sec Pause 3x8/8

A2 Banded Good mornings 3x12-15 : Tempo 2-1-2-1

 

B1 Half Kneeling KB/DB Press 3x10/10

B2 Banded Pull Downs w/ 2sec Pause 3x15 : Tempo 2-2-2-1

 

C. 100 x Band Pull apart in at least sets.

 

EMOM 16

min 1 - 40-60m KB Carry AHAFP

min 2 - 60-80m Sand bag Shuttle Runs

min 3 - 16 steps DB OH Walking Lunges AHAFP

min 4 - 15/12/9cal Row