Workout of the Day

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

Core Focus Workout

Warm up:
Side Bends X 20-25 Left/Right
Halos x 30 Seconds Left/Right
Side Bends X 20-25 Left/Right
Around the body pass x 30 Seconds Left/Right

Workout:
For time: 1 min each (30 seconds Left/Right)
Light weight: One Hand Explosive Upright Row L/R
Medium weight: One Hand Explosive Upright Row L/R
Heavy weight: One Hand Explosive Upright Row L/R

Single or Dbl Bell Crunches
To 5 second up, 5 second down cadence x 20 – 25 reps??

For time: 1 min each (30 seconds Left/Right)
Heavy weight: 2 Hand Snatch with Cobra
Medium weight: 2 Hand Snatch with Cobra
Light weight: 2 Hand Snatch with Cobra

Single or 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 (Weight at top or Bottom)
Medium weight: Windmills
Light weight: Windmills

Get up Sit ups…
Medium bell x 10 reps per side (Heavy, Medium, Light)

Optional:
Lying back elbow strikes x 10 Left/Right