Fitness – Thu, Dec 11

Great Woods Fitness & Performance – Fitness

Warm Up & Mobility

2 Rounds:

30 sec Banded Monster Walks (forward/back)

10 DB Sumo Deadlift High-Pull technique only, light

12 Ring Rows (tempo: 2-sec pause at top)

12 Reverse Lunges (bodyweight)

20 sec Glute Squeeze Bridge Hold

Metcon (Checkmark)

A — Legs & Glutes x 5 sets

• BB Front Squat : 6 (moderate–heavy)

• DB Goblet Cyclist Squat : 12 (heels elevated, quad burn)

B — Back & Arms x 4 sets

• Single-Arm DB Row : 10/side

• Barbell Bicep Curl : 12

• Band Straight-Arm Pulldown : 15 (lat focus)

C — Shoulders & Posterior Chain x 3 sets

• DB Arnold Press : 10

• DB Fly on Bench : 12–15

• Back Extensions : 12 (3-sec squeeze at top)

Finisher (Checkmark)

3 Rounds:

12 Plate Front Raises

12 Plate Around-the-Worlds

20 sec Plate Overhead Hold

No rest per movement

:30-1:00 rest between rounds