FIT360 Movement – Strength & Conditioning
Warm-up (No Measure)
5 rounds
10 cossack squat
10 pallof press each side
10 glute thrust
A1: Back Squat (5 x 5 )
3 second eccentric phase and 3 sec pause at the bottom
Metcon (No Measure)
4 rounds
12 alternating deficit reverse lunge
12 heel elevated goblet squat
200m run
Metcon (No Measure)
12 min EMOM
MIN 1
5 med ball slam
8 hanging knee raise
MIN 2
5 Burpee
8 Hanging knee raise