Monday, June 28th, 2021

FitEssentials (9a MST)

A. 3 Sets of: 

60 sec Double or Single Leg Glute Bridge 

90 sec Quadraped K2E or Bear Crawl

B. For Reps: 

12-10-8

Left arm DB Thruster 

Left arm Bent Over Row

Repeat on Right 

Goal: Slightly increase load as reps decrease. 

C. 4 Sets of: 

30-60 sec Walking Lunge (F/R Variation) 

30 sec Rest or Rebound 

30-60 sec Plank Pull Through 

30-60 sec Rest or Sunnyside Get-up

FitEssentials Basics (10a MST)

A. 3 Sets: 

30 sec Left Tandem Stance 

30 sec Hip Circles b/w legs 

30 sec Right Tandem Stance 

30 sec Seated or Standing Alt K2E 

B. 2-3 Sets: 

30 sec Squat 

30 sec Left arm Row 

30 sec Right arm Row 

C. 2-3 Sets: 

45 sec Alternating Giant Steps or Lunge 

45 sec Side Step Arm Swing or Step Jacks 

45 sec Toe Touch to Overhead Reach or DB Sumo Deadlift to Shoulders to Overhead 

OnSite (5:15a)

A. 1-2 Sets:
3 min Bike (2 sets of 45 sec EZ, 45 sec Mod+)
60 sec Lateral Banded Walk (4-6 steps each direction)
60 sec Glute Bridge (1-3 sec hold in top)
60 sec Stretch

B. Snatch 2x3 @70% recent heavy single, 3x2 @75%

C. Back Squat - take 15 minutes to build to a tough double 

Complete 4 sets of 30 sec strict pull-up during build.

D. For quality movement:
14-12-10
Left Russian Box Step-up
Ring Row with 1-2 sec hold against chest
Right Russian Box Step-up
Renegade Row (7-6-5 each arm)

E. AirBike for 3 min Cals @80-90%