Monday, April 19th, 2021

FitEssentials (9a MST)

A. 3 Sets with 10-15 sec b/w each:

90 sec Banded Walk + Squat

60 sec Banded Clamshell (30/leg)

B. 4 Sets with no rest b/w each:

30 sec Squat (DB, Goblet or Body Squat)

30 sec Plank Shoulder Taps

30 sec Lateral Lunge or Behind the Back Cross Crawl

30 sec Running High Knees, March, Rebound

30 sec Rest

C. 4 Sets with 15 sec b/w each

45 sec Reverse Lunge - alternating legs

45 sec DB Bent Over Row or Seated Row with Band

45 sec Side Shuffle, Grapevine

FitEssentials (10a MST)

A. 3 Sets - rest as needed b/w each:

45 sec Sway

45 sec Reverse Giant Step

45 sec Cross Crawl

45 sec PVC/Broomstick Stretch

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

30 sec Elevated Mountain Climber

30 sec Band Pull Aparts

45 sec Good Morning or Deadlift

45 sec Stretch/Rest

C. 5 Minute to Cycle:

10 Step Jacks

20 Alternating Seated Row with Band

30 Weighted March Steps (15 per leg)

OnSite (5:15a)

A. 2-3 Sets - rest to transition

90 sec Bike (inc tempo every 30 sec)

90 sec Banded Walk + Squats (45 sec forward/backward, 45 sec lateral - 2 squats at each change of direction)

B. 4-5 Sets:

Thruster x 5-8

Strict or Assisted Pull-up x 5-8

C. AMRAP 12 min

12 Ring Row

16 Reverse Lunge

20 Renegade Row

24/16 AirBike Cals