Friday, March 5th, 2021

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

50 sec Left Side Plank Dip to Side Lift

50 sec Plank Drag Through

50 sec Right Side Plank Dip to Side Lift

50 sec Prone Cobra

B. 4 Sets with 15 sec b/w each:
30 sec Dip
30 sec Russian or Skier Swing

C. 2-3 Sets rest as needed b/w movements
Curl & Press x 5-8
Band Lat Pull Down or Band Pull Apart x 12-20
Tricep Kick Back x 5-8 each arm

Competitor Training (Onsite)

A. 3 Sets: 60 sec Lateral Banded Walk

60 sec Banded Glute Bridge

60 sec Down Dog Single Knee to Elbow - alt arms

60 sec Bike (20 sec EZ, 20 sec Mod, 20 sec Mod+)

B. 4 Sets:

Deadlift x 5-8 - moderate

Dip x AMRAP in 30 sec

C. 5 Sets for Reps:

30 sec Double Under

30 sec Burpee

60 sec Rest