Tuesday, May 18th, 2021

FitEssentials Training Outline (noon MST)

A. 2 Sets:

90 sec Banded Walk with Squats

30 sec Banded Donkey Kicks each leg

30 sec Banded Fire Hydrants each leg

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

30 sec Left Arm Thruster

30 sec Left Arm Bent Plank Row

30 sec Right Arm Thruster

30 sec Right Arm Bent Plank Row

C. 3 Sets with 10-15 sec b/w each:

80 sec 2 Burpee + 4 Jump/Step Jack

50 sec Left Side Plank Dip & Side Lift

50 sec Right Side Plank Dip & Side Lift

30 sec Rest/Dance

OnSite Training (5:15a)

A. 2 Sets:

Bike 2 minutes (30 sec EZ, 30 sec Mod+)

30 sec Plank Shoulder Tap or Wall Walk

45 sec Left Side Plank

45 sec Right Side Plank

B. 4-5 Sets:

Hang Power Clean x 3-5

Single arm DB Press x 6-10/arm

C. 3-5 Sets for Reps:

30 sec Russian KBS

30 sec Push-up

30 sec Burpee

30 sec Rest