Fit Group 2/17/25

Fit Group 2/17-2/23-25

Monday

Warm Up

Include a 1’ Cal effort @ 80% of max

Strength EMOM

5 Rounds

1’ 5-10 Heavy Back Squat

1’ Rest and you should need this

1’ TTB/KTE x 15-20

1’ Narrow DB Chest Press x 18-22

Training

EMOM- 

Go until you hit Cal x 4 from the Warm Up

1’ Max Cal

1’ 5 burpee

1’ 20 Box Jump

1’ 10 burpee

1’ 30 KB swing

Tuesday

TBD

Wednesday

TBD

Thursday

TBD

Friday

Warm Up

Strength ~25’

Test set

20” Max Rep Deadlift (heavy 5-10)

Rest 40”

20” Max Rep Chest Press DB (heavy 15-20)

Workout: 

5 rounds

60” Double DL number from 20”

Right into; 

60” same Chest press from 20”

Then; rest 2’

5 Rounds

60” same number from DL but Front Squat out of Rack (heavy for whatever that number is)

60” same chest press from 20”

Conditioning

Ladder up and down

1’ 10/5 Cal bike / 15/12 run row

1’ Rest

1’ 15/10 Cal bike / 19/16 run row

1’ Rest

1’ 20/15 Cal bike / 23/20 run row

1’ Rest

Back down