Monday April 30th

The Fitness Academy Athboy – Strength & Conditioning

Warm-up

Warm-up (No Measure)

Couch Stretch – 45 secs L/R

Warm-up (No Measure)

Banded Tricep Stretch – 30 sec L/R

Warm-up (No Measure)

Calf Stretch – Dorsi – 45 sec L/R

Strength

Weighted Step-ups (5-5-5-5-5)

Dips (3-2-1-2-3)

Banded – Bodyweight – Bar – Rings.

Knee Tuc/L-Sit Hold (1-1-1-1-1)

15-20 secs

Rings or Boxes

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Mins AMRAP

Ring Rows x 10

Mountain Climbers x 20

Russian Twists x 20

Box Jumps x 10

RX – Russian Twists

(M) – 10 – 16 kg

(F) – 5 – 10 kg

Box Jumps

(M) 20-24″

(F) 16 – 20″