Monday, July 12th, 2021

FitEssentials (9a MST)

A. 2 Sets: 

90 sec Banded Walk with Squats 

60 sec Side Plank Clamshell - 30 sec each leg 

30 sec Bridge Hold or Glute Bridge March 2nd set.  

B. 3 Sets with ~10 sec b/w each: 

30 sec Left-arm Suitcase Deadlift 

30 sec Left Arm Stagger Stance Overhead Press  

30 sec Right-arm Suitcase Deadlift 

30 sec Right Arm Stagger Stance Overhead Press  

C. 3-5 Sets: 

20 sec DB Shoulder to Overhead

20 sec DB Squat

20 sec DB Deadlift 

30-45 sec Blood Flow 

15-30 sec Rest 

FitEssentials Basics (10a MST)

A. 2 Sets 

90 sec Walk the Line & Monster Walks  

60 sec Elevated Side Plank  - 15-30 sec each arm

B. 2 Sets with ~10-30 sec b/w each: 

30 sec Left-arm Sumo Deadlift 

30 sec Left Arm Stagger Stance Crossbody Reach or OH Press   

30 sec Right-arm Sumo Deadlift 

30 sec Right Arm Stagger Stance Crossbody Reach or OH Press    

C. 3 Sets: 

30-60 sec of Squat or Sit-Stand

20-40 sec Left-arm Row 

20-40 sec Right arm Row 

30-60 sec Bloodflow 

OnSite (5:15a)

A. 1-2 Sets:
2 min Bike (1 min EZ, 1 min Mod+)
90 sec Banded Walk with Squats 

60 sec Side Plank Clamshell - 30 sec each leg 

30 sec Glute Bridge Hold 

B. Snatch -

2x3 @75%

3x2 @80%

C. 3-4 Sets:

8 Back Squat @60-70% recent heavy double (may build over each set as confident)

12 Strict/Assisted Pull-up

16/20 Abike Cal @80-85%

Rest/walk 2 min b/w sets.