The Fitness Academy Athboy – Strength & Conditioning
Warm-up (No Measure)
Wrist Flexibility – 3 Ways x 10 each
Frog Stretch x 45 secs
Banded Tricep Stretch x 30 secs
*Complete flexibility prior to Zoom class
Metcon (No Measure)
Core Tabata – 4 Minutes
20 Secs On – 10 Secs Off
Alternating between Plank & Hollow Holds.
Round every 2 minutes x 6 Rounds
This is ideally completed with a barbell, but can also be completed with dumbbells, single dumbbell or single kettlebell.
– Deadlift or RDL x 5-8
– Hang/Power Cleans x 5-8
– Push Press x 5-8
– Front Squat x 5-8
*Rep range is depending on what equipment you have – but should be the same for all movements.
**You should be working for no more than 90 secs, so you will always have a minimum of 30 secs rest.
***You are recording your slowest round.
****If using a single d’bell or k’bell 3 rounds on each side.