Fitness – Tue, Jan 13

Great Woods Fitness & Performance – Fitness

Metcon (Checkmark)

WARMUP

2 rounds:

1:00 row

10 Air squats

10 Push-ups (incline scale)

10 Sit-ups

10 Step back lunges

10 Glute bridges

10 Banded pull-aparts

20 sec hollow hold

Alternating EMOM (5 rounds):

Min 1: 10 DB Thrusters (moderate, unbroken)

Min 2: 8–10 Burpees (fast but smooth)

AMRAP 18

12 DB Snatches (50/35)

12 Box Jump Overs (24/20)

12 Wall Balls (20/14)

12/10 Cal Row

Tabata-Style (2 rounds):

20 sec ON / 10 sec OFF

Bike or Ski

Russian KB Swings

Sit-ups

Rest 1 min