Friday, March 12th, 2021

Virtual FitEssentials (Noon MST)
A. 3 Sets with 15 sec b/w each:

:45 sec Left arm Turkish Sit-up or OH Press from Stagger Stance

45 sec Right arm

45 sec Leg Lowering Abs or Supine Tuck-ups

45 sec Thoracic Rotation (~20 sec each arm)

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

30 sec Left Bent Over Row

30 sec Left Tricep Kickback

30 sec Standing Alternating Knee to Elbow

30 sec Right Bent Over Row

30 sec Right Tricep Kickback

30 sec Lateral Step-over or Lateral Hop

C. 4 Sets with 10 sec b/w exercises:

20 sec Left arm Push Press

20 sec Right arm Push Press
20 sec Sit-up

20 sec Burpee

20 sec Sit-up
20 sec Rest

Competitor Training (Onsite)

A. 2 Sets:

60 sec Lateral Banded Walk

60 sec Glute Bridge March

60 sec Side Plank Variation (30 sec/side)

90 sec Bike (45 sec EZ, 45 sec Mod+) or Shuttle Run

B. 4 Sets:

Deadlift x 4-6

Dip x AMRAP in 30 sec

C. 3 Sets for Reps:

AMRAP 3 min @80-85%

9-7-5

Abike Cals

Burpee Box Jump Over

Rest/walk 3 min b/w sets.