Fitness – Thu, Oct 2

Great Woods Fitness & Performance – Fitness

Warm Up & Mobility

2x

10 scap push up

10 air squat

8 glute bridges

8 barbell front squat

6 hang clean

200m jog or 200m row

Metcon (Checkmark)

💪🏻 EMOM 20:00 💪🏻

Odd: 10 DB bench + 10 DB front shoulder raises

Even: 10 Barbell bent over row + 10 Banded face pulls (back and shoulders SQUEEZE)

➡️Goals: moderate to heavy weights. Full control and full ROM

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✨ GLOW & GROW✨

AMRAP 20:00 in teams of ✌🏻

400m run

20 DB walking lunges

20 DB Push press

20 Russian KB swing

20 Box step up @ 20”

20 Sit up or Ghdsu

➡️Goal: CHASE THE PUMP, not max weight

You can split evenly or split run then alternate movements

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🔥 CORE AMRAP FOUR 🔥

4:00

20 flutter kick

10 v-up

10 Russian twist

10 glute bridge