FITA-U Performance Centre – Group Training

 

Warm-up

1 min of Knee cradles

1 min of Deadlift walks

1 min of Jefferson Curl

1 min of Banded Glute bridge

Skills

A1): Deadlift (4 x 5)

A2): Banded Kettlebell Swing (4 x 10)

New Set Every 2:30min

Metcon (Time)

Rep Scheme – 30-20-10-20-30

– Sumo KB DL @ 40% of Deadlift Weight

– Goblet Lunges

– Plank hold (seconds)

Cool Down (No Measure)

Pigeon Stretch – 60 second per side

Hamstring/Lower Back Stretch – 90 second hold

Couch Stretch – 60 second per side

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