Friday 4.10.2020

*"F*** Yeah Friday" is Live at 7am and 9am; LIVE Class is at Noon!

"HOME WORKOUT"

Warm-upTwo Sets of:Bear Crawl x 20 steps forward + 20 steps backwardDead Bugs x 20 repsScapular Push-Ups x 10 + Plank Toe Touches x 20Russian Baby Makers x 10Rest 60 secondsA. For Max Reps60 Seconds of Clean and Jerks (135/95 lb) or Dumbbell Clean and Jerks, or Single Arm DB Clean and JerksRest 60 seconds60 Seconds of Burpee Box Jump-Overs or Step-OversRest 60 seconds60 Seconds of Pull-ups or Plank RowsRest 60 seconds60 Seconds of Front Squats or Goblet SquatsRest 60 Seconds60 Seconds of Plank Complex (30 Second Reverse Plank + 30 Second Front Plank)Rest 3-5 minutes, and use this time to calculate your reps for Part B. Then…B. Every minute, on the minute, for 20 minutes (4 sets of each):Minute 1 — Clean and Jerks x 60-70% of Reps Achieved in 60 secondsMinute 2 — Burpee Box Jump Overs x 60-70% of Reps Achieved in 60 secondsMinute 3 — Pull-ups or Alternating Plank Rows x 60-70% of Reps Achieved in 60 secondsMinute 4 — Front Squats or Goblet Squats x 60-70% of Reps Achieved in 60 secondsMinute 5 — Plank Complex x 40 Seconds (20 Second Reverse Plank + 20 Second Front Plank)

"AEROBIC DEVELOPMENT"

Every 3 minutes, for 30 minutes (5 sets of each):Odd Intervals -- 400 Meter Row @80-85%Even Intervals -- 400 Meter Run @80-85%