Ft. Ben Fit

Ft. Ben Fit – Performance

Power Hour (Checkmark)

Guess the Song – 90s to Now Power Hour

Warm up

2 Rounds

Minute:

1)Easy Bike

2) Groiner stretch w/ twist

3) Lunge to front, side, rear then alt sides

4) :45 Plank

5) Stretch: Puppy Dog first round

Standing Straddle 2nd round

Rest 2 songs

Workout (performed as an EMOM)

Change exercise when the song changes.

Coaches: try to link up the clock with the songs. :45 second cap for all exercises

3 Rounds

1)Bike (Goal 13/10)

2) 5-7 D Ball Cleans (80/50)

3) 10-12 DB Push Press (50/35)

4) 20 Jumping Split Lunges

5) 15-20 Push ups (hands on DB/chest to floor)

6) Bike (Goal 13/10)

7) 10-15 Squats w/ D Ball on Shoulder

8) :45 Left or right sided Plank (alt each rd)

9) 6 Devil’s Press (50/35)

10) Rest

Rest and put bikes away (2 Songs)

Accessory

2 Rounds

1)10-12 Bicep Curls

2) 10-12 Overhead Tricep Extensions

3) :45 monster walks with hip circle