FIT360 Movement – Strength & Conditioning
Warm-up (No Measure)
3 rounds:
10 shoulder taps
10 shoulder dislocates
10 around the worlds (each side)
30 seconds on ski or rower
STRENGTH
A1: Shoulder Press (5 x 8 )
A2: Lateral Raise (5 x 10 )
2 second negative (way up)
CONDITIONING
Metcon (AMRAP – Rounds)
15 min AMRAP
10 BB thrusters
16 box jumps
10 KB high pulls
16 KB lunges
Metcon (AMRAP – Rounds)
15 minute AMRAP
200m ski/row or 400m bike
10 KB swings
10 jump squats or 12 body weight squats
10 crunch variation