Circuit Class 4/9/18 Pull

Circuit Class 4/9/18

This is the workout for the Texas Forest Service and TEEX that was performed on 4/9/18 at the Head Quarters location.

Warm Up (10 minutes)

     "Imaginary Rectangle": run/walk the long, drill the short
              alternating toe touches, dynamic quad stretch, lateral lunges, spiderman

Circuit 

8 - 10 min AMRAP at each set (As Many Rounds As Possible) : 15 reps (ea sd) at each exercise

  1. Upright Row
      Lat Pull Down - kneeling, wide grip
      Bicep Curl
      Seated Row - underhand grip

  2. Inverted Row / Pull Up
      Single Row - bent over
      Rear Raise
      Pull Over - feet up

  3. Slams
      Chops
      Front Raise - Overhead, stand on balance trainer
      Reverse Fly - band

  4. Core set - All done together
      Roll Up
      Hover / Plank - knee to armpit
      Reverse Crunch
      Windshield Wiper

Cool Down / Stretch (5-10 minutes)

This workout is intended for a class setting and not designed for a specific individual. Modifications are made on site and as needed. Supervision is provided during the scheduled class times for participants in the wellness program. Please follow sensible exercise practices and seek the advice of a medical or wellness professional if you have not worked out in a while or have other health concerns.

Michelle Peacock, NSCA~CPT
mpeacockcpt94@gmail.com