Friday, June 4th, 2021

FitEssentials Training (noon MST)

A. 3 Sets with 10 sec b/w each:

60 sec Double Leg Glute Bridge or Box H/S Curl

60 sec Deadbug

30 sec Left Leg Bridge

30 sec Right Leg Bridge

30-60 sec Stretch

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

30 sec Left Russian Step-up or Lunge to High Knee

30 sec Left Arm Strict Press

30 sec Right Russian Step-up or Lunge to High Knee
30 sec Right Arm Strict Press

30 sec Rest or Jump Jack/Dance

C. 3-4 Sets:
30 sec Thurster
45 sec Renegade Row or Plank Row
30 sec Jump/Step Jacks
45 sec Plank Drag Through
30 sec Rest or March & Punch

OnSite (5:15a)

Stretch 5-8 minutes include:

Samson/Spiderman Lunge with Reach Backs and Glute Activation

A. 2 Sets:

30 sec Left Russian Step-up or Lunge to High Knee

30 sec Left Arm Strict Press

30 sec Right Russian Step-up or Lunge to High Knee
30 sec Right Arm Strict Press

30-60 sec Bike

B. 4-5 Sets

Thruster x 2-3

Strict or Assisted Pull-up in 30 sec

Rest 60-90 sec b/w sets.

C. 3-5 Sets:

30 sec Left Arm DB Thruster

30 sec Left Arm Bent Over Row

30 sec Right Arm DB Thruster

30 sec Right Bent Over Row

30 sec Rest