Monday, April 12th, 2021

FitEssentials (9a MST)

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

45 sec Left Side Plank

45 sec Bear Crawl

45 sec Right Side Plank

45 sec Glute Bridge or Box/Bench Hamstring Curl

B. 3 Sets with 10-15 sec b/w each:

30 sec Left arm Sumo Deadlift

30 sec Left arm Overhead Press

30 sec Right arm Sumo Deadlift

30 sec Right arm Overhead Press

C. 3-4 Sets with 15 sec b/w each:

30 sec UnEven Carry (Left Suitcase, Right F/R or O/H)

30 sec Burpee

30 sec UnEven Carry (Right Suitcase, Left F/R or O/H)

30 sec Rebound/Jumping Jack or Rest

FitEssentials Basics (10a MST)

A. 2-3 Sets with ~10-20 sec b/w each:

45 sec Sumo Deadlift or Good Morning

45 sec Left Curl & Press

45 sec Right Curl & Press

B. 2-3 Sets with 15 sec b/w each

30 sec Left Tricep Kick Back

30 sec Left Reverse Giant Step

30 sec Right Tricep Kick Back

30 sec Right Reverse Giant Step

C. 3 Sets with 15-30 sec b/w each:

30 sec Squat or Sit Stand

30 sec Step Jack

30 sec Elevated Mountain Climber

30-60 sec Cross Crawl Patterns

OnSite Training (5:15a MST)

A. 2 Sets with ~20 sec b/w each:

90 sec Bike (45 sec EZ, 45 sec Mod+)

+

45 sec Down Dog Alternating Knee to Elbow

45 sec Glute Bridge or Box/Bench Hamstring Curl

B1. Back Squat 6-10 x 3 Sets

B2. Strict or Assisted Pull-up x 6-10 x 3 Sets

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

45 sec Box Step-up

45 sec Renegade Row

45 sec Bike for Cals