Fusion Gym – RockFit
Shoulders strenght…
AB: Fusion gym (No Measure)
Focuses on posture, breathing, stability, flexibility, isometric strength.
C1: Mobility shoulders (No Measure)
Static and dynamic posture
C2: Shoulder Press (3x5x70% 3x3x80% 3x2x90% 3x1x95%)
C3: Push Press (3x8x95% 3x5x115% 3x3x120% 3x2x130% 3x1x140% of C2)
C4: Rockfit Gym sequence 2 (No Measure)
EMOM 3R 11’45”
– Plank 60″
– mountain 45″
– Knee lift 45″
– Flight (Hollow on hips) 45″
D: Rockfit 151104 (AMRAP – Reps)
AMRAP 6′ Rx24/16 Sc20/12
– 3′ of Reverse Lunges w/KB
– 3′ of KL – K2C – T2B