Friday, June 25th, 2021

FitEssentials Training (9a MST)

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

60-90 sec Bear Crawl

B. 3 Sets with 10-20 sec b/w each:

12-10-8

Left arm DB Thruster

Left arm Bent Over Row

Repeat on Right Increase load each set.

C. 3 Sets with 15 sec b/w each:

30 sec Goblet Thruster

30 sec Rest or Rebound

60 sec Alternating Reverse Lunge to High Knee or Box Step-up

60 sec Plank Drag Through or Alternating Deadbug

OnSite (5:15a)

A. 12-10-8

Left arm DB Thruster

Left arm Bent Over Row

Repeat on Right Increase load each set.

B. 3-5 sets:
Push Press x 3-6
Strict T2R or (Hanging) Tuck-ups x 20-30 sec
(Rest/Stretch 1-2 min)

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

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

60 sec Goblet Walking Lunge
30 sec Double Under or Rebound
60 sec Plank Drag Through