TUESDAY

The Fitness Academy Athboy – Strength & Conditioning

400m Run (Time)

Max Effort 400m Run

Warm-up

COUCH STRETCH

10 DISLOCATES

Strength

Back Squat (5/5/5/4/4/4)

BUILD TO 75% IN SET 1-3

AND SET 3-6 BUILD TO 80%

WEIGHTED CHIN UPS (3-3-3-3-3-3)

Chin ups (3-3-3-3-3-3)

LOWEST BAND POSSIBLE

OR

BODYWEIGHT REPS

Metcon

Metcon (Time)

8 SWINGS

4 LENGTHS RUN

10 HOLLOW TUCKS/20 SEC HOLLOW HOLD

8 SWINGS

TIME CAP 1.30

1 MIN REST

X 5