Friday, May 28th, 2021

FitEssentials Training (noon MST)

A. 3 Sets with ~15 sec b/w each:

60 sec (Banded) Side Plank Clamshell (30 sec each side)

60 sec (Banded) Fire Hydrant (30 sec each side)

60 sec Three Point Leg Lift (30 sec each side)

B. 3-4 Sets with 15 sec b/w each:

30 sec Left Arm Waiter’s Squat

30 sec Left arm Elbowing Row

30 sec Right Arm Waiter’s Squat

30 sec Right arm Elbowing Row

C. 3 Sets with 15 sec b/w exercises and 30 sec b/w sets:

60 sec Box Step-up Alternating Legs or Lunge

45 sec Renegade Row

60 sec Sit-ups

45 sec Bear Crawl

OnSite (5:15a)

A. 1-2 Sets:

Bike 2 minutes (30 sec EZ, 30 sec Mod+)

Glute Bridge x 10-15

Samson/Spiderman Lunge with Reach Backs x 30-60 sec each side

B. 3-5 Sets:

Thruster x 3-5

Strict or Assisted Pull-up x 4-8

C. 3-4 Sets:

60 sec Walking Lunge

60 sec Burpee to Plate

60 sec Bike

60 sec Rest