FRIDAY

The Fitness Academy Athboy – Strength & Conditioning

Warm-up

HIGH LOW PULL APARTS X 15

X BAND WALKS X 20

Strength

BARBELL HIP THRUSTS (10)

1 arm db bench press (8 EACH)

1 arm db bench press
2 DUMBELLS

1 MOVING AT A TIME

Metcon

Metcon (Time)

2-10-2

LUNGES

PUSH UPS

2 LUNGE EACH LEG

2 PU

4 LUNGE EACH LEG

4 PU

ETC…TO 10 AND BACK DOWN TO 2

(10/15KG)