Monday’s Mission

25
Sep

Monday’s Mission

104010 Fitness – Group Fitness

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10: Prep

Warm-up (No Measure)

10 min Continuous

1 min bike/row

10 Banded X Walks

30 sec KB Front Rack Wall Sit

https://youtu.be/zQs6-ssISJg

*

40: Work

A: 1-1/4 Back Squat (3 Sets of 5 Reps)

3 secs lowering on initial squat (NOT the 1/4 squat)

https://youtu.be/ukhJDU44pyQ

*

B: Kettlebell Front Rack Reverse Lunge (3 Sets of 12 Alternating Reps)

**(NO RNT this week); 12 reps TOTAL

https://youtu.be/PwtxLgNobQQ

*

C: Plank Dumbbell Row (3 Sets of 4-6 Challenging Reps)

Tempo: 21X2

– 2 secs down

– 1 hold at bottom

– Xplode up

– 2 secs hold at top

https://youtu.be/rSc1pmDEhZg

*

D: Metcon (2 Rounds for reps)

5 Min WAR:

– 10 Hand Release Push Ups or Regular Push Ups

– 10 Box Jump Step Down 24/20″

rest 1 min

5 Min WAR:

– 5 Burpee Box Jumps

– 7 Toes to BAR/Rings OR 10 Sit Ups

– 9 Air Squats

*

10: Recover

10min:

1min Bike/Row

1min Foam Roll Hamstrings / side

1min Heel Cord Stretch / side

https://youtu.be/UtGRLosmUug

https://youtu.be/6P_r7NIjj_o