Tuesday, March 15th, 2022

Nitric Oxide Release Basics Training (Live Zoom Class at 10a MST)

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

A. 3 Sets with 15 sec b/w each & 30 sec b/w sets: 

60 sec Monster Walk or Walk the Line 

45 sec Seated Row 

60 sec Sit Stand or Squat Practice 

45 sec Bicep Curl 

B. 3 Sets: 

45 sec Left Step-up 

45 sec Right Step-up 

45 sec Alternating Overhead Press 

45 sec Mobility 

Cool Down Stretch 

Nitric Oxide Release Training (Live Zoom Class at 10:30a MST)

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

A. 3 Sets with 20-30 sec of the following: (9 min) 

Bent Over Lateral Raise 

Half Squat with Front Raise 

Lateral Raise 

Jump Jack 

Cossack Lunge - alternating side 

B. 3 Sets with 20-30 sec of the following (10.5 min) 

Left Push Press 

Right Push Press

Bicep Curl  

OH Tricep Extension 

Left Leg Balance/Stretch (Thigh to Chest, Quad, Figure 4) 

Right Leg Balance/Stretch 

March or Running High Knee 

Masters Training Group

A. 2 Sets with option to wear B3 Bands 

Bike 90 sec 

Hollow Body to Forearm Plank 60 sec 

Prone Snow Angels 30 sec 

Stretch 30-90 sec

B. Strict Press x 3-3-3-3; rest/stretch 2 min 

C. Push Press x 1-1-1-1-1; rest/stretch 2 min 

D. 5 Sets:  

3 Strict HSPU

6 Ring Dip  

9 DB OH Tricep Extension  

Bike while partner works