Fitness – Thu, Dec 4

Great Woods Fitness & Performance – Fitness

Metcon (Checkmark)

1:00 in each stretch

Hamstring stretch

Pec doorway stretch

Light banded good morning

10 deep belly breaths in child’s pose

3 sets each station · 45 seconds on / 15 seconds transition

Station 1: Posterior Chain

Romanian deadlifts (barbell or DBs)

DB Hip thrusts

Station 2: Upper Push/Pull

Close-grip bench or floor press

Bent-over barbell rows

Station 3: Core & Stability

Planks

Hollow rocksl

AMRAP 6

5 deadlifts 96/65

5 hang power cleans

5 front squats

5 shoulder-to-overhead

Keep the bar unbroken as long as possible. Flow is more important than load.