Friday 5.29.2020 (Home Workout)

*Please check your email for important info about next week's re-opening!*Join us for our last ZOOM FYF Meet-ups at 7am and 9am!

"HOME WORKOUT"

Warm-up:Shoulder CARs x 60 seconds each sidethen…2 rounds of:T-spine Rotations x 6-8/sideReverse Scap Push-up x 8-10 repsDown Dog to Spiderman x 8-12A. Every minute, on the minute, for 18 minutes (6 sets of):Station 1 – 10 Alternating Dumbbell Hang Clean and Jerks + 10 Goblet LungesStation 2 – 200 Meter Run OR 18/12 Calorie Bike/RowStation 3 – RestB. Three sets of:Plank From Elbows x 45-60 secondsRest 15 seconds8-10 Strict Handstand Push-Ups or 10-15 Tempo Push-Ups @ 1111Rest 15 seconds30 seconds of Single-Leg Hip Bridges each LegRest 30 seconds

"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)