Monday, July 26th, 2021

FitEssentials (9a MST)

A. 2 Sets 

45 sec Left Arm Side Plank 

60 sec Glute Bridge March 

45 sec Right Arm Side Plank 

90 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 Push Press or Thruster 

30 sec Uneven Carry (Left arm Suitcase, Right arm Front Rack) 

30 sec Mountain Climber 

30 sec Uneven Carry (Right arm Suitcase, Left arm Front Rack ) 

30 sec Rest or Jump Jack 

FitEssentials Basics (10a MST)

A. 2 Sets with 20-40 sec of each: 

March & Punch  

Side Step Arm Swing

Good Morning  

Sway   

B. 3 Sets of 30-60 sec each: 

Deadlift or Good Morning 

Alternating Overhead Reach or Press 

Torso Rotations

C. 2 Sets of 30-60 sec each: 

Seated Left Leg Extension 

Seated Right Leg Extension 

Elevated Plank or Push-up  

Air Squat or Squat Sit Practice 

Elevated Plank or Plank Row 

Masters Training

A. 1-2 Sets:
Bike 15-30 cals 

Stretch 60-90 sec - low back focused 

Glute Bridge/Bridge & Reach x 30-60 sec 

Stretch 60-90 sec - upper body and mid-back focused   

Lifters:

B. Snatch -

1x2 @70%

2x2 @75% 

1x1 @80%

3x1 @85%

 B/C1. Back Squat - 

1x4 @60%

1x4 @65%

1x4 @70%

1x3 @75%

3x3 @80%  

B/C2. Single-arm DB Row @21x1; x 5; b/w each set of C1. 

C/D. For Time: 

30-20-10

Box Step-ups (alternating legs) 

15-10-5

Burpee 

30-20-10

ABike Cals