X-Fit : 16/05/18 - Transition

General Movements Circuit : Foundation Drills

 

Mobility/Activation

Oyster squat Hold x 20sec w/ Disc

Banded Shoulder Openers x 12-15

 

A. Back Squat - (prepping for testing week)

8,5,3,3,3,3 - Work up only to 80%

 

12min EDT

B1. Bench Press x 6-8 : AHAFP

B2. Rev Grip Bent Over rows  x10-12 -AHAFP

B3. Y - Iso Raises x15-20sec w/ Mini Discs

 

Midline EMOM 12

1. KB Swings x 15-20 @ 16/24kg

2. Pallof Press x 20/20sec

3. Shin to Disc x 15-20