Friday, June 18th, 2021

FitEssentials Training (noon MST)

A. 3 Sets:
60 sec Glute Bridge (1st Set) Single Leg Glute Bridge (2nd & 3rd)

90 sec Bloodflow

B. 3 Sets with 10-20 sec b/w each:
30-40 sec Left Push Press or Thruster
30-40 sec Left Bent over Row
Repeat on Right

C. 3-4 Sets with 15 sec b/w each:
60 sec Suitcase Walking Lunge (switch arms @half way)
60 sec Renegade Row

OnSite (5:15a)

Bike or Run 3 minutes (2 sets of: 45 sec EZ, 45 sec Mod+)

Stretch of choice: Examples: Samson/Spiderman Lunge with Reach Backs, Quad, Pecs, Low Back, Hips

A. 10-8-6

Left arm DB Thruster

Left arm Bent Over Row
Repeat on Right
Increase load each set.

B. Clean and Jerk - every 2 min x 5-8 sets

B. Push Press x 5-8 x 2-4 sets

C. Paused Front Squat @22x1; x 3-4 x 3; rest 2 min - moderate

D. 3-4 Sets with 15 sec b/w each:
60 sec Single arm Front Rack Walking Lunge
60 sec Renegade Row