Wednesday

The Fitness Academy Athboy – Strength & Conditioning

Warm-up

Warm-up (No Measure)

Ankle Mobility – half kneeling (weight) x 45secs l/r

Goblet Squat w/ ankle work x 1min

External Rotations x 8 l/r

Weightlifting

SPEED SQUATS (10-10-8-8-8)

PAUSE @ TOP BETWEEN REPS

Hammer Curls – Dropset (6-6-6-6-6)

3 different dumbbell weights required. Start with heaviest weight and complete 6 reps, move straight onto next weight and complete 6…….

Record heaviest weight

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP – 12-15MINS

5 x Thrusters (30/40) r+ (35/50)

10 x Push Ups (Scale)

15/12 x Calories

20 x Lat Step Overs (20/24)