X-Fit : 18/03/19 - Front Squat Cluster / Lunge and Jump / EMOM 15


Warm Up : 3 Rounds 

20sec x Samson Stretch 

8/8 x Adductor Pulses

5/5 x SL RDL to Knee Raise 

5 x Goblet Squat

5 x Squat Jumps - Hands on Hips


A.Front Squat - 4 x 2.2

These are clusters - you perform 2 reps and then re-rack the bar for 15sec before completing 2 more reps to finish out the set - 4 reps per set) - Build weight with each cluster


Super Set

B1.Front Foot Deficit BB Reverse Lunges 3x4/4 - AHAFP

B2. Broad Jump 3x3 - working at 90% - focus on a goo landing


EMOM 15 

Min1 -  Air Bicycle 10sec Sprint / 20sec rest x 2 

Min 2 - Single A rm KB Thrusters 5/5 - AHAFP

Min 3 - DB Renegade Row (No push Up) x 10/10 - AHAFP