SATURDAY

The Fitness Academy Athboy – Strength & Conditioning

Warm-up

Warm-up (No Measure)

Foam Roll Triceps

Warm-up (No Measure)

Couch Stretch

Warm-up (No Measure)

Glute Mash – Ball

Strength

REVERSE LUNGE (8-8-6-6-4)

Alternating between left/right and increasing weight as reps reduce.

Dips (5-5-5-5-5)

Box-Bars-Rings as required

Paloff Press (10-10-10-10-10)

Metcon

Metcon (AMRAP – Rounds)

Step Ups x 10 (Light Weight if Possible)

Straight Leg Sit-Ups x 10 (Weighted)

Push Press x 10

Bike/Rower x 10 Cals