Monday, March 1st, 2021

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Virtual FitEssentials (9a MST)

A. 3 Sets with 15 sec b/w exercises

45 sec Squat

45 sec Left Bent/Banded Row

45 sec Blood Flow

45 sec Right Bent/Banded Row

45 sec Blood Flow

B. 3-4 Sets with 15 sec b/w exercises:

45 sec Reverse Lunge

45 sec Double Arm Bent Over or Banded Seated Row

45 sec Deadlift or Good Morning

45 sec Pull Aparts (Diagonal)

Virtual FitEssentials Basics (10a MST)

A. 3 Sets with 15 sec b/w exercises

30 sec Squat or Sit-Stand

30 sec Left Bent/Banded Row

45 sec Blood Flow

30 sec Right Bent/Banded Row

45 sec Blood Flow

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

45 sec Reverse Giant Step

45 sec Banded Seated Row

45 sec Deadlift or Good Morning

45 sec Pull Aparts (Diagonal)

Competitor Training (Onsite)

A. EMOM x 8 Min: Hang Muscle Snatch x 2 + Overhead Squat x 3 or 8 min Positional Practice

B. 3 Sets:

Back Squat x 6-10

Single-arm Bent Over Row x 6-10/arm (2 sec pause against torso)

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

45 sec Alternating Reverse Lunge

45 sec Strict/Assisted Pull-up

45 sec Hang Squat Clean

45 sec Air Bike

45 sec Rest

Shanna Briggs