Monday, March 28th, 2022

FitEssentials Training (Live Zoom Class at 9a MST)

Option to wear B3 Bands the first 20 minutes of the training session. 

A. 2 Sets with 20-30 sec each 

March & Punch 

Jump Jack 

Half Squat with Front Raise 

Sumo Ground to Overhead 

B. 3 Sets with reduced time each set: 

60-45-30 sec intervals 

Squat 

Renegade Row 

C. 3 Sets with 15 sec between each: 

45 sec Deadlift 

45 sec Dip with Hip Bridge, Push-up or OH Press 

45 sec Rolling Plank 

45 sec Farmer's March

FitEssentials Basics (Live Zoom Class at 10a MST)

Option to wear B3 Bands the first 20 minutes of the training session. 

A. 2 Sets with 20-30 sec each & 10-20 sec b/w each: 

Glute March 

Step Jack

March & Punch 

Seated Row with Band 

Mobility 

B. 3 Sets with 15 sec b/w each: 

90 sec Step-up alternating legs 

45 sec Sumo Deadlift or Good Morning 

45 sec Alternating Overhead Press 

45 sec Squat Practice 

45-90 sec Rest/Mobility

Masters Training Group

A.  2 Sets: 

Bike 2 min

10 OHS 

12 Ring Rows 

Rest/Stretch 30-90 sec b/w sets. 

B. Take 15 min to build to challenging complex of:

Snatch Pull + Snatch

C. 5 Sets: 

Back Squat x 5 

DB Row x 10/arm  

Rest/Stretch 2:30

D. Wear B3 Bands as able: 

Bike 10 minutes conversation pace

Cool Down Stretch 5-10 min 

(Standing Lat Stretch, Doorway Pec Stretch, Behind the Back Stretch with Forward Fold, Standing Calf Stretch, Child's Position Side Stretch, Thread the Needle, Glute Stretch, Figure Four Hip Stretch, Hamstring Stretch, etc.)