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Interval Training: First of Tha Month

December 1, 2020

Starter:  Shoulder Prehab – Side Lying Trio (3lb. weights):

  • Flexion (RPE 6/10) 10-12 Reps

  • Abduction (RPE 8/10) 12-15 Reps

  • External Rotation (RPE 10/10) 15-20+ Reps

Interval Training: 1st of Tha Month –  4 Stations – :40 work/:20 rest for 4 minutes – followed by :60 of Cardio. 1 minute rest between stations.

Station 1 – Flesh-N-Bone

Min 1-4: MB Slams / Side Plank [Online: Single Arm Cleans :20R/:20 L / Side Plank]

Min. 5:  60 sec. Jump Rope (Non-Impact:  Bike or Fast March)

Station 2 – Krayzie Bone

Min 1-4: MB Side Shuffle / Plank

Min. 5:  60 sec Parking Lot Loop (Non-Impact: Bike)

Station 3  – Bizzy Bone

Min. 1-4:  Mountain Climbers / Superman

Min. 5:  60 sec Burpee Progression

Station 4 – Layzie Bone

Min. 1-4:  MB Toe Taps (Non-Impact: Fast March)/ MB Deadbugs

Min. 5:  60 sec Parking Lot Loop (Non-Impact: Bike)

Details

Date:
December 1, 2020
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