Friday 5.22.2020 (Home Workout)

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

"HOME WORKOUT"

Warm-up:100m Warm-up Run10 Goblet Good Mornings50-ft of Samson Lunges50-ft of Spiderman Crawl30 Plank Shoulder Taps50-ft of Butt Kicks50-ft of High Knees10 Goblet SquatsThen….A. Complete as many rounds and reps possible in 8 minutes of:10 Kettlebell Swings or Dumbbell Snatches20 Jumping Lunges100-Foot Bear CrawlRest 2 minutes, and then…B. Complete as many rounds and reps possible in 8 minutes of:5 Bent Over Rows Each Arm10 No-Push-up Burpees200-Foot Shuttle Run*Set up cones or markers 25 feet apart, and perform 4 lengths to accumulate your 100-foot Bear Crawl, and 8 lengths to accumulate your 200-ft Shuttle Run.

"AEROBIC DEVELOPMENT"

Bike, Run, or Row:30 Seconds @moderate intensityRest 15 secondsx 6 rounds (record total distance)Rest 1-2 minutes, then...1 Minute @same speed as aboveRest 15 secondsx 3 rounds (record total distance)Rest 1-2 minutes, then...90 Seconds @same speed as aboveRest 15 secondsx 2 rounds (record total distance)Rest 1-2 minutes, then...3 Minutes @same speed as above (record total distance)