Fitness Friday

THE MOBILITY

Low Back Mobility

Bench Chest Opener

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THE WARM-UP

During board explanation

Phelps Swings

CWC

Split Stance Narrow Swings

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THE WORK-OUT

5 Rounds

:60 Incline Chest Press (DB from bench)

** :30 Max D-ball Cleans

:30 Rest

:60 Strapless Row Strokes for Calories

** :30 Max Ring Dips

:30 Rest

:30 Sumo Deadlift with Fast Shrug

** :30 Max V-Taps

:30 Rest

Your coach will have instructions to where to set-up stations so we only take out the needed equipment. If you want to partner up with another athlete in the same category as you to for the non-scorable stations, that is encouraged to keep things organized.

** Scorable stations are the max reps stations.

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THE STRENGTH

3-4 Rounds

Alternating DB Curls

Oblique Crunch Right

DB Skull Crushers

Oblique Crunch Left

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THE FINISHER

Low Ab Leg Raises

Pull-Overs