Monday 7th December

posted in: XO Members Workouts
XOFIT
3 x 30/10
Plank 
Lsit 
Bar hang 
 
Clean tech 
 
12min AMRAP 
8 Hang clean 
8 OH Press 
8 Burpee Pullup 
4 Hang clean 
4 OH Press 
4 Burpee Pullup 
5min Handstand practice 
Shoulder prehab – 
Banded Lat pull/ ball to trap
 
express
18min amrap 
20 wall balls 
20 lunge steps 
15 knee raises 
15 box jumps
10 burpee bar touch
10 Cal row 
Run 
Boxing 
Anthea special 
Bootycamp
4min AMRAP 
10 Banded squats 
10 Hammy pull throughs
4min AMRAP 
8 squat throughs 
14 curtsey lunge 
4min AMRAP 
Banded Xwalk 
wall sit – 30 sec 
4min AMRAP 
10 single leg  glute bridge ES
10 elevated glute bridge 

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