Thursday, July 22nd, 2021

Thursday, July 22nd, 2021

FitEssentials Training Outline (9a MST)

A. 3 Sets with 15 sec rest b/w each:

30 sec Seated or Bent Over Row

45 sec Alternating Front Raise

60 sec Bear Crawl

B. 3-4 Sets:

60 sec Alternating Reverse Lunge

45 sec Renegade Row

30 sec Goblet Squat

30-60 sec Bloodflow

C. 2-3 Sets with 15 sec b/w each:

30 sec Push-up

30 sec Hollow Roll to Plank

30 sec Sit-up

FitEssentials Basics (10a MST)

A. 3 Sets with 15 sec rest b/w each:

30 sec Band Pull-Aparts

45 sec Alternating Overhead Press

60 sec Weighted Carry

B. 3 Sets:

60 sec Reverse Giant Step or Step-up

45 sec Elevated Plank Row

30 sec Goblet Squat or Sit-Stand

30-60 sec Bloodflow

C. 2-3 Sets with 15 sec b/w each:

30 sec DB Deadlift or Good Morning

30 sec Lateral Step Over

30 sec Left Tricep Extension

30 sec March & Punch

30 sec Right Tricep Extension

Masters Training Outline (OnSite @5:15a)

A. 2-3 Sets with 15 sec rest b/w each:

30 sec Ring Row

60 sec Bear Crawl

90 sec Bike

B. Clean & Jerk -

3x2 @70%

2x1 @75%

3x1 @80%

C. Front Squat - @20x1; 8 minutes to build to a moderately tough set of 5

D. 3-4 Sets:

60 sec DB Walking Lunge - moderate