Fusion Gym – RockFit
Complex power clean and front squat…
AB: Fusion gym (No Measure)
Focuses on posture, breathing, stability, flexibility, isometric strength.
C1: Mobility clean (No Measure)
Static and dynamic posture
C2: Power clean and front squat (Build up for 15′)
3PC then 3FS
C3: 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 151109 (Time)
CT 10′ Rx24/16 Sc20/12
5R of 14 reps/mvt of :
– Goblet squat
– American swing
– Jumping lunges