Warm up:
400 m Run/Row
5 Lunge Twists R
5 Lunge Twists L
Resistance Band Chest/Shoulder Stretches
Then complete each section separately. Sections may be completed in any order. If you have been with Community Fit less than 1 month, please focus on your form and use lighter weight. And only complete 10-20 max reps of pushups and squats. Please be careful and we progress.
Back Section I
Complete the superset 3 times. Rest 2-5 minutes between each superset. Begin once you determine the heaviest, safest, amount of weight that is best for you.
6-8 AHAP Back Squats
Burn out set of Air Squats
Rest
Back Section II
Complete each superset 3 times. Rest 2-5 minutes between each superset. Begin once you determine the heaviest, safest, amount of weight that is best for you.
6-8 AHAP (As Heavy as Safely Possible) DB Bent Rows
Burn out set of Pushups (Start with strict pushups and finish with snaked)
Rest
Cool Down:
Lower Back and Piriformis Stretches
Post weights used and # of reps for each burnout set to comments
