THURSDAY

The Fitness Academy Athboy – Strength & Conditioning

Warm-up

B/W LUNGES X 5 L+R

SINGLE LEG DL X 5 L+R

BANDED LAT STRETCH

Strength

BARBELL SPLIT SQUAT (5 EACH LEG)

ACCESSORY WORK TODAY

ON UPPER AND LOWER BODY

SCALE TO DBS IF NEEDED/BODYWEIGTH OR FROM FLOOR

Tricep Ext (8-12 REPS FROM FLOOR ON MATS)

Rolling Tricep Ext

BANDED TRICEP EXTENTION (12-15 REPS (ELBOWS DONT MOVE))

PICK a colour band you can do with control and form

Metcon

Metcon (AMRAP – Reps)

20 MIN EMOM:

1. 15-20 KB SWINGS

2. 15/12 CAL ROW

3. 15-20 SIT UPS

4. 15/12 CAL SKI

5. REST
STOP ON MACHINES TO GIVE YOU ENOUGH TIME TO TRANSITIOIN TO NEXT MOVEMENT

45-50 SEC MAX

COUNT ALL REPS AND CALS