WEDNESDAY

The Fitness Academy Athboy – Strength & Conditioning

Warm-up

Warm-up (No Measure)

Calf Mash x 45 secs

Pigeon Stretch x 45 secs

Lying Pec Stretch x 30 secs

Strength

Sled Pull (2-2-2-2-2)

Bicep Curls (8-8-8-8-8)

Paloff Press (8-8-8-8-8)

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner – 15 Mins AMRAP

A) Rower/Bike – 250/300m

B) 3 Pullups/Chin Ups/R Rows x 6

Push Ups x 6

BW Squats x 9

Score is total amount of rounds and reps completed during section B by both people.

R+ – 400m