The Fitness Academy Athboy – Strength & Conditioning
Warm Up
One Arm Bar Hang x 20 Sec (L/R)
Dislocates x 15
Ski Erg – Arms Only Pulls x 10
Warm Up Strict Press
Strength
Strict Overhead Press (Complete All Sets of Strict Press and Then Move on to Superset.
2 x 6
2 x 4)
Shoulders & Chest Superset #2 (AMRAP – Reps)
30 Sec Double Dumbbell Seated Press
into
30 Sec Max Effort Push Ups or Dips
Metcon
Tuesday Metcon (AMRAP – Rounds and Reps)
16 Min AMRAP – Partnered
20 WB Sit Ups (1:1)
20 KB Swings (20/24)
20 WB Shots (5/9)
20 Goblet Squats (KB)
+ 500m Bike Sprint @ 0/4/8/12
Strength & Conditioning – Tue, Sep 19 was last modified: September 19th, 2023 by