Monday 10 June 2024

Classic Conditioning in X Moves

18:30

Warm up

Program A: Simple Strength

- Based on 10RM

- Light = 50% / Medium = 75% / Heavy = 100%

1. One Arm Press - 10 reps light + HFS RKD/ 5 reps med +

HFS LKD / 10 reps heavy

2. One Arm Row - 10 reps light + HF Rainbow RKD/ 5 reps

med + HF Rainbow LKD / 10 reps heavy

3. Swing - 30 reps light + Birddog RKD/ 15 reps med +

Birddog LKD / 30 reps heavy

4. GSQ - 10 reps light + 6-point Zenith Right/ 5 reps med +

6-point Zenith Left / 10 reps heavy

5. PUP Plank - 2 minutes

6. SA Carry - Walk as far as you can switch and come back

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