Friday 5.1.2020 (Home Workout)

*Live Class on ZOOM at Noon! Join through the link here*FYF Meet-ups at 7am and 9am!*This workout was last completed on Tuesday, March 17th.  If you joined us on that day, please perform Part B in the same fashion that you did that day, and try to improve upon your scores from that first time! This is the same video that we posted that day, so enjoy this blast from the (not so distant) past. (Our apologies for the low(er) volume the video; we didn't have a mic that day!)

"HOME WORKOUT"

A. Mobility CircuitTwo or Three rounds, not for time:Cat/Cow x 40-60 secondsHip Internal to External Rotations x 8-10/sideT-Spine Open the Book x 6-8 reps each sideCook Squat x 4-5 repsB. Fast-paced Intervals*Option 1 (Cyclical + KB)Complete as many rounds and reps as possible in 5 minutes of:3 Calorie Bike, Ski, or Row3 Kettlebell Swings or Dumbbell Snatches6 Calorie Bike, Ski, or Row6 Kettlebell Swings9 Calorie Bike, Ski, or Row9 Kettlebell Swingsetc, adding 3 reps each roundRest 5 minutes, then repeat for a second time*Option 2 (Cyclical + Bodyweight)Complete as many rounds and reps as possible in 5 minutes of:3 Calorie Bike, Ski, or Row3 Burpees6 Calorie Bike, Ski, or Row6 Burpees9 Calorie Bike, Ski, or Row9 Burpeesetc, adding 3 reps each roundRest 5 minutes, then repeat for a second time*Option 3 (BW Only)Complete as many rounds and reps as possible in 5 minutes of:3 V-Ups or Tuck-Ups3 Burpees6 V-Ups or Tuck-Ups6 Burpees9 V-Ups or Tuck-Ups9 Burpeesetc, adding 3 reps each roundRest 5 minutes, then repeat for a second time***Your goal in this workout (whichever one you choose) is to push hard for 5 minutes, rest and recover, then try to repeat the same effort!