FRIDAY

The Fitness Academy Athboy – Strength & Conditioning

Warm-up

DISLOCATES+PULL APARTS

PEC STRETCH ON FLOOR

BANDED LAT STRETCH

Strength

Metcon (AMRAP – Reps)

MIN1: DB BENCH PRESS

MIN2: PULL UPS/CHIN UPS/RING ROWS

MIN3: PUSH UPS

MIN4: BARBELL BENT OVER ROWS/RING ROWS

20 ON/40 OFF
UPPER BODY VOLUME SESSION

ENDURANCE

Metcon

Metcon (AMRAP – Rounds and Reps)

1 MIN ON/30 OFF X 6 ROUNDS

4 TTB/TTR/K2E

6 S2OH

8 BOX JUMPS(STAND FULLY)
RX= TT-RINGS

RX+= TT BAR