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Monday Group Fitness Workout

By March 2, 2020 No Comments

A1. Neutral Grip Push Up on DB @ 31X1; 3 x 8-12 reps

*Weighted Push Up on DB; 3 x 10-15 reps

**Weighted Decline Push Up on DB (feet elevated); 3 x 10-15 reps

A2. Lightly Loaded Jefferson Curl @ 4131; 3 x 6-8 reps

**Weighted Back Extension @ 3121; 3 x 10-12 reps

A3. Horizontal + Vertical Paloff Press Hold in Active Lunge; 3 x 8-10 per side (horizontal + vertical = 1)

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3-4 Sets @ 80,90,95,[100]% effort:

20 Wall Balls (20/14)

15 Cal Bike/Row/Ski

10 Burpees / *Burpee onto plate (45/35) / **Burpee Box Jump (24/20)

*Rest 1:1

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