Fusion Gym – RockFit
Warm-up
Mobility
OHS front of the wall
tempo down 5″
hold 10″
up 3″
20 air squat
strong core, long trunk, hips, Knees and heels engaged.
Weightlifting
Back Squat (1RM)
Metcon
Metcon (AMRAP – Reps)
Tabata 4’/8Rounds (20″/10″)
– Plank on elbows
– Air squat – hold your squat during the rest
– Situp
– WBS
There are 4 movements.
Complete 8 rounds of the same movement before the next one.
Total is 32 rounds/ 16 minutes
Gymnastics
Metcon (AMRAP – Reps)
AMRAP 3′
– K2c