Tuesday, May 11th, 2021

FitEssentials Training Outline (noon MST)

A. 2 Sets

30 sec Prone Snow Angels

30 sec Prone Reverse Fly

30 sec Hollow Hold or Supine Tuck-up

30 sec Banded External Rotation

B. 3 Sets with 10-20 sec b/w each:

30 sec Left Arm Sumo Deadlift (option to include a high pull)

30 sec Right Arm Sumo Deadlift (option to include a high pull)

30 sec Left Side Plank

30 sec Right Side Plank

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

60 sec DB Renegade Row Burpee with Deadlift

30 sec Power Clean

30 sec Shoulder to Overhead

30 sec Rest/Dance

OnSite Training (5:15a)

A. 2 Sets:

Bike 3 minutes (30 sec EZ, 30 sec Mod+)

60 sec Samson Stretch 30 sec each leg

60 sec Glute Bridge with option of band

60 sec Stretch low back/hips/quads

B. For load:

Back Squat 8-6-4-8

Assisted or Strict Pull-up x 6-10

Single arm DB Row x 6-10/arm

C. For Time:

20-16-12

Box Step-up

Ring Row

Abike Cals