MONDAY

The Fitness Academy Athboy – Strength & Conditioning

Warm-up

couch stretch

frog stretch

ankle mobility

bar hang

Strength

Back Squat (build to a 8 rep max for the day)

complete 4-6 reps each set until u think are at ur 8 rep max then perform 8 reps

if it goes really well attempt a heavier weigth

Pull-ups (pick a level)

1. feet supported x 5 reps

2. neg only x 2-3 reps

3. reps for sets

4. weighted x 5 reps

5. perform as chin ups either

Metcon

Metcon (AMRAP – Rounds and Reps)

14 min amrap

50 dus/100 singles

14 b/w lunges

8 burpees

1 rope climb/ 5 kipping pull ups

or

10 ring rows
rx+= dus+ rope climb

rx= singles+ r.c or kipping pull ups