Fusion Gym – RockFit
Back squat
AB: Fusion gym (No Measure)
Focuses on posture, breathing, stability, flexibility, isometric strength.
C1: Back Squat (3x10x+)
C2: Rockfit Gym sequence 1 (No Measure)
9’45” – 30″/15″ – 3 rounds – 4 mvts
– Box HSPU maintain legs straight
– Dead Hang activate core/upper back
– Bar Row or just hang keep hips aligned
– Ring dip or just hang soften shoulders
D: Rockfit 151204 (AMRAP – Reps)
CT 18′
1 – CT 10′ – Complete 15-9-7 reps of :
– DB Thrusters
– Pull ups
– Rx+20/15 Rx15/12 Sc10/7,5
2 – Rest 3′
3 – AMRAP 5′
– WBS
-Rx20/14lbs Sc18/12lbs