Friday 4.17.2020 (Home Workout)

*Live Class on ZOOM at Noon! Join through the link here*FYF Meet-ups at 7am and 9am!

"HOME WORKOUT"

A. Every 5 minutes, for 15 minutes (3 sets of each):Bulgarian Split Squat x 10 reps Left LegRest 20 secondsSingle Arm Upright Row x 10 reps Right ArmRest 20 secondsBulgarian Split Squat x 10 reps Right LegRest 20 secondsSingle Arm Upright Row x 10 reps Left ArmRest 20 secondsPlank Hold x 40-60 secondsB. Every 3 minutes, for 15 minutes (5 sets):12 Alternating DB Snatches6 Burpees Over the DB/KB12 Goblet Squats6 Burpees Over the DB/KBOR12 Hang Power Snatches (65-75/45-55 lb)6 Burpees Over the Barbell12 Thrusters (65-75/45-55 lb)6 Burpees Over the Barbell

"AEROBIC DEVELOPMENT"

5 minutes @85-90%:15/10 Calorie Row or Bike15 No-Push-up BurpeesRest 2 minutes5 minutes @85-90%:150 meter Run10 Push-ups10 Air SquatsRest 2 minutesx 3 rounds (42 minutes total; 30 minutes of work)