Tuesday 28th Jan 2020

posted in: XO Members Workouts
XOFIT
strength 
10 min amrap
3 front squats with 3 sec pause 
# strict Hspu
10 deadbug OH 
18min amrap 
4,8,12,16,20
thrusters
cal row
Hspu/Pike pu 
30 DU 
run 
finisher – 3 rounds 
20sec/10sec
side plank ES
hollow hold 
plank 
HIIT
25/10 x 4 rounds each station 
1 – Feet over ball 
2 – Curl and press DB 
3 – KB swing 
4 – rope slam 
5 – plank hold 
6 – plyo lunge 
7 –  In out goblet squat 
8 – ski 
9 – ring rows 
10 – burpee bar touch 
core finisher 
3 rounds 
30 sec 
plank 
side plank
hollow hold 
side plank 

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