Circuit Class 7/9/18 Pull

Circuit Class 7/9/18

This is the workout for the Texas Forest Service and TEEX that was performed on 7/9/18 at the Head Quarters location.

Warm Up (10 minutes)

     Run/Walk/Jog : Dynamic Stretching (spiderman, alternating toe touches, lateral lunge, knee hug)

Circuit 

1 minute at each station : 20-30 sec rest to switch stations

1. Chops
2. Pull Over (stability ball)
3. Cross Toe Touch
4. Rear Raise
5. Lawn Mower (cable)
6. Windshield Wiper
7. Rope Pull
8. Upright Row (kettlebell)
9. Bicep Curl (short curved bar)
10. Lat Pull Down (single, kneel)
11. Seated Row (underhand)
12. Single Row (bent over, neutral grip)
13. Reverse Fly
14. Saw
15. Inverted Row or Pull Up

Once circuit is completed through each exercise can choose exercises from circuit for remainder of class time.

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