Thursday, May 13th, 2021

FitEssentials Training Outline (9a MST)

A. 3 Sets with 15 sec b/w exercises:

30-45 sec Squat or Thruster

30-45 sec Left Arm Kneeling Row

30-45 sec Blood Flow (15 Skip, 15 JJ, 15 High Knees)

30-45 sec Right Arm Kneeling Row

30-45 sec Blood Flow (15 JJ, 15 Butt Kicks 15 Seal Jacks)

B. 3-4 Sets with 15 sec b/w exercises:

30-60 sec Alternating Reverse Lunge

30-45 sec Double Arm Bent Over or Seated Row

30-45 sec Dedlift or Good Morning

30-45 sec Pull Aparts (Diagonal)

FitEssentials Training Outline (10a MST)

A. 3 Sets with 15 sec b/w exercises

30-45 sec Squat or Sit-Stand

30-45 sec Left Bent/Banded Row

30-45 sec Blood Flow (15 March, 15 JJ, 15 March)

30-45 sec Right Bent/Banded Row

30-45 sec Blood Flow (15 JJ), 15 March/Skip, 15 JJ)

B. 3-4 Sets with 15 sec b/w exercises:

30-45 sec Deadlift or G'AM

30-45 sec Double Arm Bent Over or Seated Row

30-45 sec Alternating OH Reach

30-45 sec Pull Aparts (Diagonal)

OnSite Training (5:15a)

See White Board