Wednesday’s Mission

19
Jul

Wednesday’s Mission

104010 Fitness – Group Fitness

View Public Whiteboard

10: Prep

Warm-up (No Measure)

10min Continous

10m Skater Band Walk/side

10 Seated Banded Row

10 Alt Reverse Lunge

https://youtu.be/ZJ_3GcAZOss (figure 8 the band between feet)

https://youtu.be/oiP_S1jwHvE

*

40: Work

A: Single Arm Chinese DB ROW (3 Sets)

Tempo: 30X1;

* 8-10 reps / arm x 2 sets

* 6-8 reps / arm x 1 sets

*

B: Rear Elevated Split Squat (3 Sets)

Tempo: 20X1;

* 8-10 reps / leg x 2 sets

* 6-8 reps/ legs x 1 sets

*

C: Weighted Supinated Pull Up (3 Sets)

Tempo: 21X1

* 3-5reps; rest as needed x 3 sets

https://youtu.be/4aSQVFObT7M

*

D: Metcon (2 Rounds for reps)

7 min WAR @ 75-80% :

– 7 Single Arm KB Front Rack Squat Rt

– 7 Ballistic KB Rows

– 7 Single ARm KB Front Rack Squat Lft

– 7 Cal Row / Bike

Rest 2 min

7 min WAR @ 75-80%:

– 7 Single Arm KB Front Rack Reverse Lunge Rt

– 7 Single Arm KB High Pull Rt

– 7 Single Arm KB Front Rack Reverse Lunge Lft

– 7 Single Arm KB High Pull Lft

– 7 Cal Assault Bike / Row

*

10: Recover

10min:

1min Bike

1min Thoracic Extension over Foam Roller

1min Band Distraction Hamstring Floss / side

https://youtu.be/zQ9-0HCqPe4

https://youtu.be/8uayGis3yKk