Fitness – Thu, Oct 23

Great Woods Fitness & Performance – Fitness

Warm Up & Mobility

2-3 sets

10 Banded pull apart

10 PVC pass through

10 air squat

10/10 KB single leg RDL

8 push up to down dog

:30 hollow rock or hold

Strength (Checkmark)

4x every 4:00

10 DB seated shoulder press 3 seconds down each

12 DB Lunges

10 Heel elevated goblet squat

4x every 4:00

10/10 DB bent over row

12-15 DB seated Hammer curls

10/10 Front foot elevated split squat

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:00

12 Calorie row

8 Box or bench dips

12 Wallballs

20 Foot elevated plank shoulder tap

8 DB box step up /per hand