Saturday

The Fitness Academy Athboy – Strength & Conditioning

Front Squats
*Chin up/pull ups

Warm-up

Single Leg Glute Bridge x 8 each

Lat Pulldowns x 12

Couch Stretch

Strength

Paused Front Squat (3-3-3-3-3-3)

1 Warm up set

5 x working sets

Pull-ups (L-Sit pull up/1 Pull to slow Neg chin up)

*L-Sit pull up or chin ups for reps

*1 chin up to slow neg

(smallest band poss/BW

Metcon (No Measure)

30 sec on/30 sec off

Battle Ropes

Wall Balls