Work

E-Fit

Part A:

2 rounds:
1 minute machine (bike/row)

30 sec/arm 1-arm KB farmers carry

30sec E-Fit pull ups + 30sec 2 Spider-Man and 1 push up

1 minute d-ball hold

2 rounds: (30sec on/10sec off)

30 sec box dips x2

30 sec Chinese plank fwd/ 30 sec Chinese plank bwd

30 sec/leg KB RDL + Goblet lunge

30 sec alternating leg T2B/ 30 sec dead bugs

Part B: E-Fit sprints

sprint 1:

15/12 calorie row

15 burpee box jump overs 24/20

rest, then:

sprint 2:

22 wall balls 30/20

33 hanging knee raise

22 wall balls 30/20

CompTrain

Planche & Handstand hold progressions

7am E-Fit Class

Core/Lat complex: 3 rounds (90 sec rest b/w)

• 2 scissors + 2 lat pull downs

• 4 scissors + 4 lat pull downs

• 6 scissors + 6 lat pull downs

(Upper) Body Building: 3 rounds (15 sec rest b/w exercises & 3 min rest b/w rounds)

• 15 rainbow front raise + OH lateral raise

• 15 DB bent over row with 3 sec pause

• 15 bicep curl + cross body hammer curl

• 15 alt. OH tricep extensions

• 15 diamond front raise + svend press