Workout of the Day

FITNESSXT
4550 Plainfield Ave., Grand Rapids, MI 49525
213 N. Michigan Ave., Big Rapids, MI 49307

Upper Focus Workout

Warm up:
Bend Forward into Rag Doll
Then Gorilla
Then hop back into top of push up
Down Dog
Up Dog x 5

Workout:
8- 10 Renegade Row
8-10 Bent over Rows
8-10 Strict Upright Row
Bear Crawl Down Floor and Back
Repeat for time…..5 minutes.
How many Laps can they get?

6 Minute Workout: 30 seconds each….
Use same Kb for all exercises (Heaviest Jerk Bell 26/35kb)
1 Hand Swing Left
1 Hand Swing Right
Swinging Clean Left
Swinging Clean Right
Jerk Left
Jerk Right
2 times through back to back…
Or Adjust Tempo to 20 Seconds/10 off if too hard.

Ladder:
Snatch or Push Press x 5 (single or Dbl).... if dbl bells x 10 total
Superset with
1,2,3,4,5,4,3,2,1 Pull up or Jump Pulls

Challenge:
Chest press on Floor (max weight possible with good technique) or Swiss Ball x 8-12 reps L/R
S/set with Swings up on toes with shoulder pull x 1 minute each arm with:
Light
Medium
Then Heavy Bell


“The Blitz!” … 30 sec of exercise one side at a time;
Chest Bumps
Cleans