Fusion Gym – RockFit
Warm-up
Mobility
Weightlifting
Back Squat (5x8x80%)
Front Squat (5x5x70%)
Overhead Squat (3x10x65%)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15′
“Bodyweight combo”
– 4 jumping lunges
– 2 burpees
– 2 push up
– 4 knee hug
– 2 roll over to spider plank
– 4 air squat
– Every 3R do : 20 heavy goblet squat