Monday, March 29th, 2021

Virtual FitEssentials (9a MST)

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

45 sec Glute Bridge Activation

45 sec Left Side Plank Dip & Side Lift

45 sec Right Side Plank Dip & Side Lift

45 sec Lying Flyes, Cobra or Superman

B. 5 Sets with 10-20 sec b/w each:

30 sec Deadlift or Swing

30 sec Mountain Climber or Plank

60-90 sec 2 Burpee + 4 Jump/Step Jack

60-30 sec Rest/Stretch

Virtual FitEssentials Basics (10a MST)

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

45 sec Cross Crawl Variations

45 sec Standing or Elevated Left Hip Extension

45 sec Standing or Elevated Right Hip Extension

45 sec PVC/Broomstick Shoulder Openers

B. 3 Sets with 10-15 sec b/w exercises:
30 sec Squat or March
30 sec Left Elevated Side Plank or Plank Row
30 sec Right Elevated Side Plank or Plank Row

C. 3 Sets with 15 sec b/w each:
45 sec Sway or Step/Jump Jacks
45 sec Deadlift or Good Morning
45 sec Mountain Climber
45 sec Behind the Back Stretch
45 sec Rest or Side Stretch

OnSite Training:

CrossFit Open 21.3

or

A. 2 sets: 60 sec Samson Stretch & Spiderman Stretch (Reach Backs last set)

60 sec Banded Glute Bridge or Single Leg Banded Glute Bridge

60 sec Low Back/Hips Stretch

Bike 3 Minutes (30 sec EZ, 30 sec Moderate + ) x 3

B. 6 Sets: Back Squat x 8-6-4-8 -6-4

Single arm DB Row x 4-6/arm

C. For Time:
25 Kettlebell Swings - moderate to moderately tough and able to complete unbroken
20 Cal Abike

25 Burpee or No Push-up Burpee

D. Cool Down Walk 5-10 minutes & Stretch 5-10 Minutes & Over the Day