Saturday Strength and Conditioning

FIT360 Movement – Strength & Conditioning

Warm-up

Warm-up (No Measure)

200m run

10 Squat

20 Back Tap

10 Push Up

1 minute Prayer Sit
Complete 3 rounds.

Drill #1

Metcon (AMRAP – Rounds)

20 Front Rack Reverse Lunge

20 Russian Twist

20 Push Press

20 Mb S/L Sit Up

20 Front Squat

20 Mb Slam

20 Bent Over Row

20 Palloff Press/side
25 Min Amrap.

Work in Pairs.

P1 – Complete Movement.

P2 – High Plank

Drill #2

Metcon (AMRAP – Rounds)

5 Db Push Press/side

5 Db Reverse Lunge/leg

5 High Plank Db Drag/side

5 Db Snatch/side

200m Run
12 Min Amrap

Drill #3

Metcon (AMRAP – Reps)

Tabata 20/10

Mountain Climber