Monday

The Fitness Academy Athboy – Strength & Conditioning

Warm-up

Warm-up (No Measure)

30 Sec Bike

Squat Mobility

Paused Squat

Pull Aparts + Press

Strength

Back Squat (5-5-4-3-3 + Max Reps)

Build across 5 sets to a heavy 3 Reps – then reduce weight to 50% of 1RM and complete max effort reps in one minute.

Banded Tricep Pulldown (15)

15 Reps each round.

Seated Overhead Press (8-8-8-8-8)

Double Dumbbell Seated Press

Metcon

Metcon (Time)

Partner Metcon

3 Rounds For Time

18 TTB/TTR or 27 Hang Knee Tucs

30 Wall Balls

38/42 Cal Row or 38/34 Cal Ski
RX+ TTB + 5/9kg + Cals

RX TTR + 5/9kg + Cals