Friday February 19th

Body ESP (endurance, strength, power) instructor led class unless of course you're training on your own:), do an ALL OUT set, rest 15-30 seconds, a bit longer if you need, get some water, write down what you did, then do next exercise. do as many as possible reps at each station, keep track of reps.

FORM IS SUPER STRICT, 2 count up (breathing out), 1 second pause at top, 2 count down (breathing in), 1 second pause at bottom, repeat all reps this way. GOAL IS ALL SETS ABOVE 10 REPS MINIMUM, UP TO 30 REPS, IF YOU THINK YOU CAN DO 30+ REPS, MAKE IT HARDER!! GO TO NEXT LEVEL OR ADD MORE RESISTANCE!!

1. push ups - knees / regular / power push up 1-2 bands or with weight vest
2. body rows - 60 degrees / 90 degrees / box 90 degrees can add vest
3. tiger push ups - knees / tigers / feet on 12" box or add vest
4. bent over rows - 30% bodyweight / 50% bw / 70%
5. hindu push ups - knees / hindus / divebombers can add vest
6. side to side body rows - 60 degrees / 90 degrees / box 90 degrees (left & right, middle row = 1)
7. alligator push ups - knees / alligators / alligators with PPU or vest
8. alternate bent over rows - 30% / 50% / 70%

rest 5 minutes, keep track of totals, then move on to second group

1. lunges - 20% / 40% / 60% bw
2. power wheel or jungle gym curls
3. foot up lunge (left, then right) - on box / on jungle gym / on cable or nothing
4. swings - 30%/40%/50%
5. front squat - suitcase 30% / racked 40% / racked 50%
6. power wheel curls / jungle gym runners / jungle gym runners

keep track of each total, get some water, cool down:)

_{Monkey Bar Gym Natural Functional Fitness Exercise, Bodyweight Training, Full-Body Endurance Strength Power Workout}