Tuesday, May 25th, 2021

FitEssentials Training Outline (noon MST)

A. 3 Sets with 10 sec b/w each:

60 sec Double Leg Glute Bridge or Box H/S Curl

30 sec Left Leg Bridge 30 sec Right Leg Bridge

30 sec Deadbug

30-60 sec Stretch

B. 2-3 Sets with 10-20 sec b/w each:

40 sec Left Leg Lunge to High Knee

40 sec Right Leg Lunge to High Knee

40 Bent Over or Seated Alternating Row

C. 3-4 Sets with 10-15 sec b/w each:

45 sec Goblet Squat or Thruster

45 sec Skip/Jump Jack

45 sec Weighted March

OnSite Training (5:15a)

A. Warm-up

Bike 2-3 minutes (30 sec EZ, 30 sec Mod+)

+

2 Sets:

30 sec Plank Shoulder Tap or Wall Walk

30 sec Left Side Plank Clamshell

30 sec Right Side Plank Clamshell

B. 4-5 Sets:

Hang Power Clean x 2-4

Single arm DB Press x 4-8/arm or Strict HSPU x 30 sec

C. EMOM x 9-15 MInutes:

Min 1: 30 sec Russian KBS

Min 2: 30 sec Push-up

Min 3: 30 sec Jump Rope or Jump Jack/Rebounding