X-Fit : 18/02/19 - Front Squats / BB Reverse Lunges / Giant Set / 4 x 4min


Warm Up : 3 Rounds 

8/8  x Fire Hydrants 

8 x Rock the Frog 

5/5 x SL RDL

5m x 3 Bear Crawl Forward / Back Ward

3 x Toe Grab Squats


A.Front Squat - x 6.6.5.5 @ Progressive loading

B. Barbell Reverse Lunges 3x5/5


Giant Set”

C1. Seated BB Press 3 x 8 

C2. Bridge Walk outs 3x 6-8

C3. Loaded Plank - 3x30sec


Complete a new Round every 4min x 4 - Increase Effort Sets

(working in 3s and resting as needed)

12 x Banded KB Swings @ 24/16kg 

10-15sec x Star Side Plank e/s 

5 x Broad Jump @ 80%

30sec x Row

(must increase the effort of each Row)

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