Fitness – Thu, Oct 16

Great Woods Fitness & Performance – Fitness

Warm Up & Mobility

3 Rounds (move steadily, not for time):

10 banded pull-aparts

10 PVC pass-throughs

10 alternating lunges

10 glute bridges

10 empty barbell RDLs

8 tempo goblet squats (3-sec down, 1-sec hold)

Metcon (Checkmark)

Format:

4 Stations (8 min each)

2 people per station (can pair up or solo rotate)

Work :40 / Rest :20

2 Rounds per station

1 min transition between stations

STATION 1: Upper Push (Shoulders & Chest)

DB Arnold Press

Push-Up to Shoulder Tap

Incline DB Bench Press (use flat bench with 1 plate under end if no incline)

Dumbbell Lateral Raise

STATION 2: Upper Pull (Back & Arms)

Barbell or DB Bent-Over Rows

Seated Banded Face Pulls

Chin-Ups or Ring Rows

Bicep Curl (barbell or DB’s)

STATION 3: Lower Body (Glutes & Quads)

DB Bulgarian Split Squats

Barbell Hip Thrusts

DB Romanian Deadlifts

Banded Monster Walks (15 steps each direction)

STATION 4: Functional Conditioning (Core & Cardio)

Ski Erg (calories — 40 sec effort)

Russian Twists (weighted)

Slam Balls

Plank Shoulder Taps or DB Drag Plank