Tuesday, March 9th, 2021

Virtual FitEssentials (Noon MST)

A. 4 Sets with 15 sec b/w exercises:

45 sec Left Reverse Lunge to High Knee

45 sec Right Reverse Lunge to High Knee

60 sec Box/Chair Hamstring Curl (option to use theraband)

30-60 sec Rest/Stretch (Single Knee to Chest with Ankle Rolls, Double Knee to Chest, Happy Baby, etc)

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

45 sec Deadlift

30 sec Dip or Overhead Tricep Extension

30 sec Left Side Plank Clamshell

30 sec Right Side Plank Clamshell

90 sec Blood Flow (bike, rebounder, skip rope, march, running high knees, etc.)

Competitor Training (Onsite)

A. 2 Sets Blood Flow 3 Minutes (45 sec EZ, 45 sec Mod+)

Banded or DB Shoulder External Rotation x 8-12

Ring Face Pull x 6-10

B. Strict Press (take bar from floor)

x 10-8-6

Rest/Stretch 2:00

C. Push Press (take bar from floor)

x 6-5-4

Rest/Stretch 2:00

D. AMRAP 9 min:
3 Strict Handstand Push-up or Z Press
5 Ring Dip
7 Power Clean - moderate NTE 135/95lbs