Wednesday May 2nd

The Fitness Academy Athboy – Strength & Conditioning

Warm-up

Warm-up (No Measure)

Pigeon Stretch on Bench – 30 sec L/R

Warm-up (No Measure)

Hamstring Mash on Bars – 45 sec L/R

Warm-up (No Measure)

Bar Shrugs x 8

Strength

Deadlift (3-5-2-5-3)

Neutral Grip Pull-Ups (3-3-3-3-3)

Bear Crawls (1-1-1-1-1)

Metcon

Metcon (Distance)

Calculate Distance Ran

Surrenders x 6

Sprints in Time Remaining

(Gym = 20m)

RX – Surrenders

(m) 12-16kg

(f) 8 – 10kg