Thursday

The Fitness Academy Athboy – Strength & Conditioning

Warm-up

Warm-up (No Measure)

Banded Rows

Pec Stretch on Rings

Quad Stretch on Bench

Strength

Paused bench press (5-5-3-3-3)

pause @ chest for 2 sec

Bench Press (Max Effort Reps @ 40% of 1RM)

Complete this as your 6th set.

Step up slides (Lateral Slides Today)

5+5 each leg

Metcon

Metcon (AMRAP – Rounds and Reps)

2 Min On – 1 Min Off x 5 Rounds

25 DB Lunges

25 DB S2OH

12 Renegade Rows or 8 Pull Ups

RX+ 15/20 + Pull Ups

RX 12.5/17.5 + RR or PU
*Continue from where you left off each round. Try and keep larger sets as you have the one minute rest.