FIT360 Movement – Strength & Conditioning
Warm-up (No Measure)
3 rounds
10 Broomstick RDL
10 Overhead Squat
20 bear stance shoulder tap
A1: Front Squat (5×6)
5 sets of 6 reps. First 3 reps pause for 2 seconds at bottom, final 3 reps without pause.
B1: RDL (3×12)
B2: DB Curl and Press (3×12)
Conditioning
Metcon (No Measure)
Every 4 minutes for 4 rounds
400m run/row/ski
15 Push Up
15 Jump Squat
30 Back Tap
4 rounds. Start Every 4 minutes. Goal to work at 100% to gain as much rest as possible.
Metcon (Time)
3 rounds:
21-15-9
Butterfly Sit Up
+ 1 minute Plank after each set
+ 50 mountain climbers