X-Fit : 17/09/18 Wk 2 / S1 - Box Squats, Ball Wall & Farmer Carry

Warm Up : 3 Rounds 

   Foam roller - IT, Quads, Mid Back

   Rack Banded Hip Stretch 30sec e/s

A. Box Squat 4x6 starting at 60% of your Back squat

B. DB Elevated Front Foot Split Squat 3x8/8 - AHAFP

C1. DB RDL march (Step Back)  2x8/8 

C2. Rev. Grip Inverted Rows  2x12 - Tempo

C3. Plank Bird Dogs 2x10 - Pause 3sec each rep


EMOM 12

1 - Ball Wall x 20 @ 9kg / 5kg 

2 - Farmer Carry x 40sec - AHAFP (Distance)