Friday 5.15.2020 (Home Workout)

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

"HOME WORKOUT"

A. Every 90 seconds, for 18 minutes (3 sets):Station 1 — Alternating Goblet Curtsy Squat x 12-16 reps @30X1Station 2 — Single Arm Trap-3 Raise x 6-8 reps/side @3010Station 3 — Posted Single Leg RDL x 4-6/side @3011Station 4 — Side Plank Rotations x 8-10/side @2010B. For time:15 Box Jumps or Step-Ups3 Burpees12 Box Jumps6 Burpees9 Box Jumps9 Burpees6 Box Jumps12 Burpees3 Box Jumps15 BurpeesTime cap: 6 minutes

“AEROBIC DEVELOPMENT”

Every 90 seconds, for 21-30 minutes (14-20 sets):Run 300m or Row 400m**The goal is 40-50 seconds of work that you are able to keep consistent from set to set.