Friday’s Mission

1
Sep

Friday’s Mission

104010 Fitness – Group Fitness

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10: Prep

Warm-up (No Measure)

10 min Continuous

10 Theraband Squat (no weight needed)

10 Theraband Glute Bridge (Keep Theraband above the knee)

30sec Forearm Plank

10 Ring Row

https://youtu.be/BJA9JWhHScM

https://youtu.be/NlLi1c6S-H0

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40: Work

A: 1-1/4 Front Squat (4 Sets of 6-8 Reps)

Tempo: 30X1; 6-8 reps x 4 sets

Tempo applies ONLY to the initial squat, NOT the 1/4 squat.

https://youtu.be/Gtis2crr5qg

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B: Dual KB Sumo Deadlift (4 Sets of 30 secs on, 30 secs off)

30 Seconds on, 30 Seconds off x 4 sets

https://youtu.be/4m288BpgfcQ

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C: Mixed Grip Pull Up or Mixed Grip BB Assisted Pull Ups (4 Sets of 4-6 Reps)

Tempo: 11X2; 4-6 reps x 4 sets

(to add difficulty add weight)

*one hand supinated, opposite hand pronated

https://youtu.be/C20GlCxLX7c

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D: Box Dips (4 Sets of 30 secs on, 30 secs off)

30 secs on, 30 secs off x 4 sets

2 Options:

https://www.youtube.com/watch?v=Yn4T1WnIFuI

OR

https://www.youtube.com/watch?v=vuk_F5aeeS4

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E: Metcon (4 Rounds for reps)

2 Min WAR x 4 Rounds:

This is a sprint, but realize that technique along with balance and stability produces speed. 85-90% of your energy output. Only 2 mins so it’s go time!

– 6 HANG BB (95/65) or DB Power Clean and Jerk (choose a lighter weight that you can do 10-15 times without breaking)

– 8 No Push Up Burpee to Plate

** 1 Min rest between rounds

** You can also use one single KB for the hang clean and jerks.

https://youtu.be/aYMnkeyMuC4

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