FIT360 Movement – Strength & Conditioning
Warm-up (No Measure)
10 squats
10 butterfly glute thrust
20 bear stance shoulder taps
3 rounds
Strength
A1: Barbell Hip Thrusts (4 x 12)
A2: Heavy KB Swings (4 x 12)
Conditioning
Metcon (Time)
4 Hand Release Pushup
8 Overhead DB Lunge
12 Christ Crunch
16 Alt. DB snatch
12 Minute AMRAP
Metcon (AMRAP – Reps)
21-15-9-3
Wall Ball
Box Jump
Burpee
+
200m run after each set