X-Fit : 24/08/18 Wk 3 / S1 - Box Squats & Team AMRAP 15


Warm Up : 3 Rounds 

   Foam roller - IT, Quads, Mid Back

   Banded Samson Stretch 30sec e/s

A. Box Squat 5x3 starting at 70% of your Back squat

B. Reverse Box Step Up 2x6/6

C1. Goodmornig Split Stance  3x6/6 - Loaded BB - 50kg 

C2. Rev. Grip Bent Over Rows  3x10 - Tempo / AHAFP

C3. Plank Bird Dogs 3x20sec e/s


AMRAP 15 - Pairs (Split Reps)

44 x KB Swings 24/16kg

44 x Push Ups

200m x Run (Together)

44 x Ball Wall 9/5kg

44 x Med Ball Sit Ups 9/5kg

200m x Run (Together)