FRIDAY

The Fitness Academy Athboy – Strength & Conditioning

Warm-up

COUCH STRETCH

ANKLE MOBILITY

SCAP SETTING FROM HANG

Strength

Back Squat (BUILD TO A 3 REP FOR THE DAY )

Pull-ups (PICK LEVEL)

1. BANDED

2. NEG

3. REPS

4. KIPPING

Chin ups (PICK A LEVEL)

BANDED

NEG

REPS

Metcon

Metcon (AMRAP – Rounds and Reps)

12 MIN AMRAP

12 KB SWINGS

10 BOX JUMPS

6 TTB/8 TTR/ K2E
RX=TTR

RX+=TTB