FIT360 Movement – Strength & Conditioning
Warm Up
Warm-up (No Measure)
12 Prisoner Squats
12 Alt. Jump Lunges
12 Hollow Rocks
x3
Strength
Metcon (Weight)
A1. Front Squat (3 x 10)
A2. DB RDL (3 x 8)
B1. Couch Stretch (3 x 30s / side)
B2. Bulgarian Split Squat (3 x 8 / side)
Tempo for ALL lifts = 3,0,1,0.
–
90s rest after each set
Conditioning
Metcon (AMRAP – Rounds)
Complete AMRAP in 16 Minutes;
3 Devil Press to Push Press to Thruster
6 DB Box Step Ups
9 Box Jumps
6 Renegade Row to Push Up
300m Run (CF Gym)