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 Kneeling Hip Flexor Stretch 5 reps of 5 seconds Up Dog 10yd Walking Hip…

Ft. Ben Fit – Ft. Ben BURN Metcon 1 (Checkmark) 3 rounds 20 ab mat sit ups 400m run/row 20 DB push press 15 DB bent over row 10 alternating leg v-up Metcon 2 (Checkmark) 200m row 6 devils press 300m row 8 devils press 400m row 10 devils press rest 2:00 10 devils press…

Ft. Ben Fit – Ft. Ben BURN Metcon 1 (Checkmark) 8 rounds :45 bike :15 rest :15 DB floor press :45 rest Tru 2026 (Checkmark) 1-2-3-4-5-6-7-8-9-10 barbell cleans 10-9-8-7-6-5-4-3-2-1 burpees 25 singles between each 16 min cap

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 Hang from Rig 10yd Walking Straight Leg Marches 10yd Inchworms 20 Shoulder Taps 10…

Ft. Ben Fit – Performance Warm-up General Warm-up 1 Round 5 Iron Crosses each way 20-30 seconds each side Lying Glute Stretch 20-30 seconds each side Lying Hamstring Stretch 20-30 seconds each side Lying Quad Stretch 5 each way Seated Hip Openers 20-30 seconds each side Standing Groin Stretch 20-30 seconds each side Lat Stretch…

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…