Funeral Fitness
Functional Fitness1 sessions per week
Must use App app to view and log training
Program Training
A1
Assault Bike
2 x 10
A2
Low Pogo Jumps
2 x 25
A3
Step-Ups
2 x 12
A4
90/90s
2 x 10
B1
Box Squat
4 x 10
B2
Box Jumps
4 x 8
C1
Romanian Deadlift (RDL)
4 x 10
C2
Extended High Plank
4 x 1:00
D1
KB Sumo High Pull
3 x 12
D2
SkiErg
3 x 10
E1
Bulgarian Split Squat
3 x 8
E2
DB Step Up
3 x 8
A
Pigeon Stretch
2 x 1 @ 0:45
B
Half Saddle
2 x 0:45
C
Butterfly Stretch
1 x 1:00
D
20 Min Walk
1 x 20:00
A1
SkiErg
2 x 12
A2
TRX Low Row
2 x 12
A3
Med Ball Chest Pass
2 x 20
A4
HK Banded T-Spine Opener
2 x 7
B1
Bench Press
4 x 10
B2
KB Plank Pull Through
4 x 8
C1
Bird Dog Row
4 x 10
C2
Goblet Squat Tempo
4 x 6
D1
DB Incline Press
3 x 10
D2
DB 21s
3 x 1
E1
Split Stance Row
3 x 10
E2
DB Lateral Raise
3 x 10
A1
Prone Y's, T's
2 x 5
A2
Scorpion
2 x 4
A3
Quad Stretch
2 x 0:30
A4
Childs Pose
2 x 0:30
B
20 Min Walk
A1
SkiErg
2 x 12
A2
Crossover Symmetry - Activation
2 x 8
A3
Arm Car
2 x 5
A4
Pike Toe Tap
2 x 5
B1
Strict Press
4 x 6
B2
Full Kneeling Palloff Hold
4 x 0:30
C1
SL RDL to Hip Flex
4 x 6
C2
Landmine Anti-Rotation
4 x 5
D1
Banded Tricep Extension
3 x 12
D2
Banded Bicep Curl
3 x 12
Circuit
E
E2:30MOM (4Rounds) Bike, Row, Ski, Ass Bike 8 Calories 8 Goblet Squats 8E Plank to Elbow Rest Remainder of time
A1
Box Pigeon Stretch
2 x 2 @ 0:30
A2
Childs Pose
2 x 1 @ 0:30
A3
Shoulder Stretch
2 x 2 @ 0:30
B
Walk
1 x 20:00
