FITNESSXT
4550 Plainfield Ave., Grand Rapids, MI 49525
213 N. Michigan Ave., Big Rapids, MI 49307
Core Focus Workout
Warm up:
Alternate Halos and around the body pass Combo x 1 min Left/Right
Lying back elbow strikes x 10 Left/Right
Workout:
Side Bends
X 20 - 25 Left/Right
For time: 1 min each
Light weight: Overhead Hold with Marching Legs
Medium weight: Overhead Hold with Marching Legs
Heavy weight: Overhead Hold with Marching Legs
Dbl Bell Crunches
To 5 second up, 5 second down cadence x 20 – 25 reps??
For time: 1 min each
Heavy weight: 2 Hand Snatch with Cobra
Medium weight: 2 Hand Snatch with Cobra
Light weight: 2 Hand Snatch with Cobra
Double Bell Medium weight: Cleans off Floor x 10,
Then hold last one in Rack for 1 minute
For time: 1 min each
Heavy weight: Windmills
Medium weight: Windmills
Light weight: Windmills
Get up Sit ups…
Medium bell x 10 reps per side (Heavy, Medium, Light)
Optional:
Rope Kettlebell Pulls x 2 lanes, TRX Mountain Climbers x 2 and ??? x 2 sets
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