7201 State Route 8
Brant Lake, NY
12815

phone : 518.494.3213

fax : 518.494.3489

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Warm-up – Isometric Holds

Grab a towel for this warm-up

3 Rounds: 

  • 20 sec Pull-apart
  • 20 sec Overhead pull-apart
  • 20 sec Squat hold with pull-apart
  • 20 sec Reverse plank hold

Workout – Backpack Workout

Challenge yourself by adding a little more weight to the backpack this time around! 

4 Rounds:

  • 10 Bent row
  • 10 Overhead press
  • 10 Lunge with Overhead hold
  • 10 RDLs

Conditioning – Jump Rope Tabata

Remember, a tabata means 20 seconds of work, 10 seconds of rest for eight total rounds. Get your timers out! 

Grab a jump rope. Count the number of jump rope hits you get for all eight rounds!

FITNESS TEST OF THE DAY

Our two week plank challenge continues! Plank everyday and try to add to your time! 

RECORD YOUR SCORE:______

(We will repeat some tests, so you can compare scores) 

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