Tuesday, March 2nd, 2021

Virtual FitEssentials (Noon MST)

A. 3 Sets with 15 sec b/w exercises:
30 sec Kneeling Left-arm Strict Press
30 sec Left Leg Balance or Single Leg Deadlift
30 sec Kneeling Right-arm Strict Press
30 sec Right Leg Balance or Single Leg Deadlift

B. 3-4 Sets with 10-15 sec b/w exercises:
30 sec Plank Shoulder Taps
30 sec Supine Tuck-up or Hollow Hold/Rock

C. 3-4 Sets
30 sec Push Press
30 sec Mountain Climber
30 sec Superman
30 sec Rest

Competitor Training (Onsite)

A. 2-3 Sets

Blood Flow 3 Minutes (30 sec EZ, 30 sec Moderate)

Banded or DB Shoulder External Rotation x 6-10

Single Leg Deadlift x 4-8/leg

Single arm Z Press x 4-8/leg

B. EMOM x 10

Odd: Strict Press x 4-8

Even: 2 Power Clean + 2 Hang Power Clean

C. AMRAP 8 min

2 Strict Handstand Push-up or 4 DB Strict Press

4 Ring Dip or 6 Assisted Dip