Fitness – Tue, Oct 21

Great Woods Fitness & Performance – Fitness

Warm Up & Mobility

3 Sets

10 air squat

10 push up

10 ring row

10 KB swing

:30 plank

Metcon (Checkmark)

5 sets

:45 work :15 rest x 5 stations

1- DB front squat (quad/core)

2- DB renegade row (back/core)

3- Russian KB swing (posterior chain)

4- Push up to overhead press (chest/shoulder)

5- Bike row or ski

Metcon (AMRAP – Reps)

10:00 AMRAP

2,4,6,8,10…..

DB thruster

Burpee

Russian twist (per side)