X-Fit :01/10/18 - Wk 4 / S1 - Box Squats / Bodybuilding / 5 Rounds 3 x 30sec


Warm Up : 3 Rounds 

   Foam roller - IT, Quads, Mid Back

   Rack Banded Hip Stretch 30sec e/s

A. Box Squat 5x3 70-80% of your Back squat

B. Reverse Box Step Up 3x4/4 - loaded

C1. DB RDL March  3x8/8 - Control

C2. Bent Over Rows  3x8 - Tempo

C3. Loaded Plank 3 x 20sec - AHAFP


5 Rounds 

30sec x Ball Wall @ 9/5kg

30sec x Rest 

30sec x Push Ups 

30sec x Rest 

30sec x KB Swings @ 32/20kg 

30sec x Rest