Monday, June 14th, 2021

FitEssentials (9a MST)

A. 2 Sets with 10-20 sec b/w each

40 sec Left Leg Lunge to High Knee or Russian Box Step-up

40 sec Right Leg Lunge to High Knee or Russian Box Step-up

60-90 sec Bear Crawl or Banded Walks

B. 2-3 Sets:

60 sec Squat

30 sec Left Arm Row from Plank

30 sec Right Arm Row from Plank

C. Tabata Mash-up

5 rounds with 10 sec between each:

20 sec Squat

20 sec Plank or Mountain Climber

D. 3 rounds with 10-15 sec b/w each:

30 sec Bridge Pose

30 sec Alternating Deadbugs

FitEssentials Basics Training Outline (10a MST)

A. 2-3 Sets with 20-45 sec of each:

Step Jacks, March & Punch
Side Step or Cross Over
Weighted March
Side Stretch or Mobility of Choice

B. 2-3 Sets with 30-45 sec of each & 15 sec b/w exercises:

Deadlift or G'AM

Double Arm Bent Over or Seated Row

Alternating OH or Forward Reach

Pull Aparts (Diagonal)

C. 2-3 Sets
Seated Leg Extension x 8-12 each leg
Standing Leg Curl x 8-12 each leg
Squat Sit or Air Squat x 30-60 sec

OnSite (5:15a)

A. 2 Sets with 10-20 sec b/w each

40 sec Left Leg Lunge to High Knee or Russian Box Step-up

40 sec Right Leg Lunge to High Knee or Russian Box Step-up

60-90 sec Bike or Banded Walks

B. Three Position Snatch (Hang, BTK, Floor) - Every 2 min x 5 sets build to moderate effort

C. Back Squat - 15 minutes to build to a tough thriple

D. Tabata AirBike @70-80%

Rest 1 min

E. Tabata Mash-up

4 rounds with 10 sec between each:

Box Jump or Step-up

Air Squat

Rest 1 min

F. Tabata AirBike @80-90%