Ft. Ben Fit

Ft. Ben Fit – Performance Warm-up General Warm-up 1 Round 5 each way Iron Crosses 20-30 seconds each side Lying Quad Stretch 20-30 seconds each side Pigeon Stretch 5 reps of 5 seconds each Up Dog to Child’s Pose 20-30 seconds Seated Groin Stretch 10yd Walking Hip Openers 10yd Inverted Toe Touches 10yd Lunge and…

Ft. Ben Fit – Ft. Ben BURN Metcon 1 (Checkmark) Metcon 1 6min AMRAP 100m run 20 walking lunges rest 2:00 6min AMRAP 100m run 20 air squats rest 2:00 6min AMRAP 100m run 20/leg donkey kicks Metcon 2 (Checkmark) 10-8-6-4-2 bike cals burpees

Ft. Ben Fit – Performance Warm-up General Warm-up 1 Round 5 Scorpions each way 20-30 seconds each side Lying Hamstring Stretch 20-30 seconds each side Lying Quad Stretch 20-30 seconds each side Lying Glute Stretch 20-30 seconds each side PVC Front Rack Stretch 20-30 seconds each side PVC Lat Stretch 10 PVC Good Mornings 10yd…

Ft. Ben Fit – Ft. Ben BURN Metcon 1 (Checkmark) Metcon 1 3 rounds 10 heavy DB squat cleans 20 DB floor press 30 DB thruster 40 v-ups 50 single unders Metcon 2 (Checkmark) 1000m row then 50 barbell deadlifts 50 box step ups

Ft. Ben Fit – Ft. Ben BURN Metcon 1 (Checkmark) Metcon 1 21-15-9 Wall Balls Box Jumps Kettlebell Swings -Rest 2:00- 9-15-21 Kettlebell Swings Box Jumps Wall Balls Metcon 2 (Checkmark) 1400m/1000m row Every 1:00 complete 5 push ups

Ft. Ben Fit – Performance Warm-up General Warm-up 1 Round 10 Wall Scap Slides 20-30 seconds each side Lat Stretch on Rig 20-30 seconds each side Straight Arm Bicep/Shoulder Stretch on Rig 20-30 seconds each side Standing Tricep Stretch 20-30 seconds each side Standing Quad Stretch 20-30 seconds each side Standing Groin Stretch 10yd Walking…