Friday, April 2nd, 2021

Virtual FitEssentials (Noon MST)

A. 3 sets with 10-20 sec b/w sides

40 sec Left arm DB Eccentric Chest Press (3 sec ecc)
40 sec Right arm DB Eccentric Chest Press

40 sec Alternating Bent Over or Seated Row with Band
60-90 sec Thoracic Rotation & Rest/Change Weights

B. 4 Sets with 15 sec b/w exercises:

30 sec Single arm Sumo Deadlift or Deadlift High Pull

30 sec Rebounding Jumping Jacks, Jump Rope or Skip

C. 5 Sets with 10 sec b/w exercises:

20 sec Ground to Overhead
20 sec Sit-ups

OnSite Training:

A. 3 Sets:

60 sec Lateral Banded Walk

60 sec Glute Bridge March

60 sec Wall Walk

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

B. 4-6 Sets:

Deadlift x 2-4

Strict Ring or Assisted Dip x AMRAP in 20 sec

C. 3-5 Sets with 20 sec Rest b/w exercises:

40 sec Renegade Row

40 sec Burpee Box Jump