TUESDAY

The Fitness Academy Athboy – Strength & Conditioning

SQUAT DAY
DESENDING LADDER METCON
(PACE EARLY ROUNDS)
*Go lighter on lunges*

Warm-up

20x X-band walks

5x Frog jumps

30 Sec each side Banded Lat Stretch

Strength

Back Squat (5-5-4-4-4-4)

1 warm up set

5 working sets

Bent over Lat Raises (5×10 reps)

Metcon

10-1 Descending Ladder (Time)

10-1 Reps

Kb swings

Push ups

Walking Lunges
*Keep lunges light

*pace yourself