FIT360 Movement – Strength & Conditioning
Warm-up
Warm-up (No Measure)
10 lunges
10 hand release push ups
10 Band Pull Apart
10 frog squats
3 rounds
Strength
A1: Romanian Deadlift (4x 10 reps )
B1: Push Press (4 x 6 )
B2: Hollow Hold (4×30 seconds)
Conditioning
Metcon (AMRAP – Rounds)
AMRAP 12 MINS;
16 reverse DB lunge
14 hand release push ups
12 alternating DB snatch
10 cals on a cardio piece
Metcon (AMRAP – Rounds)
12min AMRAP:
15 wall balls
12 DB power cleans
9 DB sit ups
Metcon (Time)
3 MIN STRETCH:
30 seconds on each side
Min 1: Standing quad stretch
Min 2: Seated glute stretch
Min 3 – Cross arm stretch