Tuesday, September 14th, 2021

FitEssentials Training (Live Zoom Class at 9a MST)
A. 3 Sets with 10-15 sec b/w each: 

30 sec Left arm Overhead Press or Thruster 

30 sec Left arm Kneeling Torso Row 

30 sec Right arm Overhead Press or Thruster 

30 sec Right arm Kneeling Torso Row

60 sec Cross Crawl or Blood Flow 

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

45 sec Sumo or Suitcase Deadlift 

45 sec Push-up Practice 

45 sec Leg Lowering Abs 

OnSite Training

Bike 20 Cals 

+

Banded Walk 10-8-6 with 5-4-3 Squats 

Stretch with Banded Glute Bridges

A. 5 Sets: 

Back Squat x 8-6-4-4-8

Pull-up x 8-10 

B. Partner Workout: 

3-4 Sets 

Left Bent Over Row x 8

Jump Jack x 16-24 

Right Bent Over Row x 8 

Jump Jack x 16-24 

Box Step-up while partner is working 

Competitive Group

A. 2 Sets 1 minute @ each: 

Bike 

Plank Shoulder Taps or Wall Walks

Hollow Body 

Single-arm DB Press (30 sec/arm) 

B. Push Press x 8-6-4-4-2-2

(Rest/Stretch 2 min)

C. Power Clean TnG x 4-3-2-2-1-1

(Rest/Stretch 2 min ) 

D. For Time @75-85%

21-15-9

Kettlebell Swing

Abike Cals