Ft. Ben Fit – Performance Warm-up General Warm-up 1 Round 20-30 seconds Seated Groin Stretch 5 reps of 5 seconds Down Dog with Calf Stretch 10 PVC Pass Throughs 10 each way PVC Around the Worlds 20-30 seconds PVC Lat Stretch 10 PVC Good Mornings 10 PVC Muscle Snatch 10 PVC Overhead Squats —then— 2…

Ft. Ben Fit – Ft. Ben BURN Metcon 1 (Checkmark) 100/80 cal row Every 2:00 perform 10 jacknives on rower Metcon 2 (Checkmark) 14 min AMRAP 12 box step ups 12 barbell deadlifts 50 jump ropes 12 floor press

Ft. Ben Fit – Performance Warm-up General Warm-up 1 Round 5 Scorpions each way 5 Thread the Needle each way 20-30 seconds Child’s Pose 20-30 seconds each side Lying Quad Stretch 20-30 seconds each side Straight Arm Across Shoulder Stretch 20-30 seconds each side Lat Stretch on Rig 10yd Walking Inverted Toe Touches 10yd Walking…

Ft. Ben Fit – Ft. Ben BURN Tabata Thursday (Checkmark) :20 on/ :10 off x 8 1. row or bike 2. DB snatches 3. DB sit ups 4. calf raises 5. row or bike 6. shoulder press 7. plank 8. plate push 9. bicep curls

Announcements TRU Challenge is THIS weekend, October 10th. All regular scheduled classes are cancelled. Ft. Ben Fit – Performance Warm-up General Warm-up 1 Round 10/10 Leg Swings (front to back/side to side) 20-30 seconds Standing Hamstring Stretch 20-30 seconds each side Standing Quad Stretch 20-30 seconds each side Standing Groin Stretch 20-30 seconds each side…

Announcements TRU Challenge is THIS weekend, October 10th. All regular scheduled classes are cancelled. Ft. Ben Fit – Ft. Ben BURN Metcon 1 (Checkmark) 4min 40 DB squats max cal on bike in remaining time rest 2:00 4min 30/24 cal on bike max DB squats in remaining time Metcon 2 (Checkmark) 16min EMOM 1. 12…

Announcements TRU Challenge is THIS weekend, October 10th. All regular scheduled classes are cancelled. Ft. Ben Fit – Performance Warm-up General Warm-up 1 Round 10 Wall Scap Slides 20-30 seconds each side Standing Tricep Stretch 20-30 seconds each side Straight Arm Bicep/Shoulder Stretch on Rig 20-30 seconds each side Pec Stretch on Rig 15 second…

Ft. Ben Fit – Ft. Ben BURN Metcon 1 (Checkmark) 2000m Row Every 2:00 10 pushups Start with push ups Metcon 2 (Checkmark) 8 rounds :45 bike :15 rest :15 max hang clean and jerks :45 rest

Ft. Ben Fit – Performance Warm-up General Warm-up 1 Round 5 each way Lying Knees Bent Side to Side 5 Iron Crosses each way 20-30 seconds each side Lying Hamstring Stretch 20-30 seconds each side Lying Quad Stretch 20-30 seconds each side Pigeon Stretch 20-30 seconds each side Lat Stretch on Rig 10yd Lunge and…

Ft. Ben Fit – Ft. Ben BURN Metcon 1 (Checkmark) 4 rounds every 4:00 200m run or row/400m bike 10 OHD lunges/leg 10 burpees 10 ring rows Metcon 2 (Checkmark) 40-30-20-10 KB taters (swing + squat) 10/8 cal bike or 14/12 row between each round