Fusion Gym – RockFit
Warm-up
Mobility
Weightlifting
Shoulder Press (5x3x85%)
Push Press (5x3x85%)
Rockfit Plank sequence 2 (No Measure)
30″ per posture – 4R – 8′
– Elbows
– Side elbow or palm
– Reverse plank
– Side elbow or palm
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15′
– 30 T2B from ground
– 15 Hollow rock
– 5 Burpees
– 15 Squat jump
– 30 Jumping lunges