X-Fit : 22/08/18 - Power Development Complex Sets

General Movements Circuit Movement Drills

DJ Barbell Complex  2 x 5s @ BB-30kg w/ Mobility 

 

Upper Body Prime

Supine Med Ball Chucks 2x6

 

Block A - 10min (Power/ Dynamic)

1) Floor Press x 4 @ 60-70%

2) Plyo Push Ups x 4 

3) Dynamic Lateral Plank KB T&G  

 

Block B - 10min (Strength)

1) Chins x 4-6

2) Pallof Press x 15sec hold each side 

3) Band Pull Aparts x 20-30

 

EMOM 12 - Sprints

1 - Ski Erg x 100m 

2 - Row 100m

3 - Air Bicycle 10 / 5cal