Monday, May 24th, 2021

FitEssentials (9a MST)

A. 2-3 Sets

30 sec Left Arm Side Plank

60 sec Bear Crawl
30 sec Right Arm Side Plank

60 sec Quad K2E
30-60 sec Rest/Stretch

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

45 sec Left Arm Sumo Deadlift

30 sec Left Arm Stagger Stance OH Press

45 sec Right Arm Sumo Deadlift

30 sec Left Arm Stagger Stance OH Press

C. 4 Sets with 0-15 seconds b/w each:

30 sec Uneven Carry (Left arm Suitcase)

30 sec Forearm Plank or Plank Walks-ups

30 sec Uneven Carry (Right arm Suitcase)

30 sec Burpee

FitEssentials Basics Training Outline (10a MST)

A. 2 Sets:

60 sec Bloodflow

30 sec Left Arm Elevated Front Plank

60 sec Left Leg Step-up

30 sec Right Arm Elevated Front Plank

60 sec Right Leg Step-up

30-60 sec Rest/Stretch

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

45 sec Sumo Deadlift

30 sec Left Arm Stagger Stance Cross Body Reach or OH Press

45 sec Squat or Sit-Stand

30 sec Left Arm Stagger Stance Cross Body Reach or OH Press

C. 3 Sets with 0-15 seconds b/w each:

30 sec Left arm Suitcase Carry

30 sec Seated Row With Band

30 sec Right arm Suitcase Carry

30 sec Elevated Burpee

30 sec Rest/Bounce/Shake

OnSite (5:15a)

A. Warm-up

Bike 30/20 Cal Buy-in

+

10-8-6

Banded Walk Steps each direction with 3-5 Banded Squats before each change of direction

+

Stretch 5-10 min

B. Back Squat - 15 minutes to build to a moderately tough set of five.

C. 3 Sets:

60 sec Lateral Step-over (unweighted)

45 sec Left Bent Over Row

45 sec Right Bent Over Row

2 min Bike @75-85%

1 min Rest b/w sets.

(Goal: Slightly more bike cals each set)