Fitness – Thu, Dec 18

Great Woods Fitness & Performance – Fitness

Metcon (Checkmark)

A. Push + Pull Superset

4 rounds:

10–12 DB bench or floor press

12–15 Chest-supported DB rows

Rest 60 sec between rounds

B. Shoulder + Arm Superset

3 rounds:

12 DB lateral raises

12 Hammer curls

12 Rope or banded tricep pushdowns

Accessory Superset

3 rounds:

12 Bulgarian split squats (each leg)

15 DB RDLs

Aesthetic Conditioning Finisher

Low impact, high pump!!!

12-Minute AMRAP

12 Wall balls (light–moderate)

10 Box step-ups (DBs optional)

12 Sit-ups or weighted ab-mat sit-ups

Goal: continuous movement, full ROM