XFit : 10/09/18 - New 7 week Block / Wk 1 / S1

 

Warm Up : 3 Rounds

   Foam roller - IT, Quads, Mid Back

   Banded Samson Stretch 30sec e/s

 

A. Box Squat (Intro) 3x8 starting at 55% of your Back squat

B. DB Elevated Front Foot Split Squat 2x8/8 - AHAFP

 

C1. BB Split Stance Good mornings 2x8/8 

C2. Ring Rows 2x12 - Tempo

C3. Plank Bird Dogs 2x16 - Control

 

AMRAP 12 - Pairs “I Go U Go”

20m Sprint 

10 Ball Wall 9/5kg

10 Push Ups - Strict

20m Sprint