Tuesday – August 13, 2019

Tuesday – August 13, 2019

Fit 1:

A.  Shoulder Press (8-10 reps) X 4, rest 2 min 

B1.  Trap 3 Raises (8-10 reps each arm) X 3, rest 30 sec 

B2.  Dips (Toe Asst Sub) (8-10 reps) X 3, rest 30 sec

C.  2:00 min AB @sustainable aerobic pace (should be at same wattage/cal at the end of each round)

      Rest 15 sec

      400m run

      Rest 15 Sec

      2:00 min AB @sustainable aerobic pace

      Rest 15 sec

      400m run

**May Start with 400m run pacing if ABs are full**

Fit 2:

A.  Push Press (8-10 reps) X 4, rest 2 min 

B1.  Muscle Up Negatives (4 reps) X 3, rest 30 sec

DEMO: https://www.youtube.com/watch?v=Fij4dGVfeoI

B2.  Ring Transitions (4 Reps) X 3, rest 1 min

DEMO:  https://www.youtube.com/watch?v=IT0VY4ilbCM

C.  2:00 min AB @sustainable aerobic pace (should be at same wattage/cal at the end of each round)

      Rest 15 sec

      400m run

      Rest 15 Sec

      2:00 min AB @sustainable aerobic pace

      Rest 15 sec

      400m run

**May Start with 400m run pacing if ABs are full**

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