Wednesday Strength and Conditioning

FIT360 Movement – Strength & Conditioning

Warm-up

Warm-up (No Measure)

Run 300-200-100m

+

10 Squat

10 Trx Row

10 Back Tap

Strength

Metcon (AMRAP – Rounds)

2-4-6-2-4-6-etc

Front Squat

Pull Up

+

20 s Hollow Hold

10 Renegade Row

5 Christ Crunch
12 minute AMRAP

Conditioning

Metcon (8 Rounds for reps)

5 Squat Thurster

5 AKBS

5 Box Jump
8 minute EMOM

Metcon (Time)

21-15-9

Toes to Bar

Push Up

Ab Mat Sit Up

Mb Slam

+200 m run after each set