Fitness – Tue, Dec 16

Great Woods Fitness & Performance – Fitness

Metcon (Checkmark)

WARM-up

2 Rounds (easy → moderate):

30 sec Bike or Row

10 Air Squat

8 Push-ups (incline if needed)

10 DB Deadlifts (light)

20 sec Plank

🔥:45 work / 🔥:15 rest x 4

STATION 1 – MACHINE

Bike/Row or Ski

Goal: Hard but sustainable pace

STATION 2 – LOWER BODY

DB Goblet Squats

Heavy enough to challenge legs

STATION 3 – UPPER PUSH

DB Push Press

Dip + drive, nonstop reps

STATION 4 – CORE

Ab-mat sit-ups

STATION 5 – FULL BODY

DB Hang Clean + Front Squat

(1 clean + 1 squat = 1 rep)

STATION 6 – PLYO

Box Jump Overs

Scale: step-overs or low box

FINISHER

AMRAP 5:

10 DB Russian Swings

10 Reverse crunch (toe to rig)

10 Walking lunges

Burn it out, no pacing.