Friday 6.12.2020

*Reminder: Saturday Classes return this weekend at 8am and 9am. Register via Zen Planner!**Please read the updated COVID-19 Self-Screen by clicking the link.  By showing up for class, you are attesting that your answer is "NO" to all of the questions.  Let us know if you have any questions at all!

"FITNESS" & "HOME WORKOUT"

A. Three sets of:Deadlift x 8 reps (build in load if you are able to get all 8 reps with good position)*Rest 45 secondsTempo Push-ups x Max Reps @1111(if using a bench or box, choose a height that allows for at least 8 solid reps)Rest 45 secondsSide Plank Rotations x 10-15 reps each sideRest 45 seconds*If you are performing this workout at home, you can complete Dumbbell RDLs, Good Mornings, or Single Arm and/or Single Leg Deadlifts, depending on equipmentB. Every minute, on the minute, for 12 minutes (4 sets of each):Minute 1 -- Single Arm Dumbbell Hang Clean & Jerk x 4-6 each arm (use the heaviest weight you can handle for this rep range)Minute 2 -- Tall Box Jump x 3-5 reps (jump up, climb down, and reset for each rep) or 8-10 Box Walk Overs with DB in Goblet HoldMinute 3 -- Plank Hold x 45 seconds

"PERFORMANCE"

A. Four sets of:Deadlift x 5 reps*Rest 30 secondsRing Dips x Max Reps @10X1Rest 2 minutes*Goal is to work around 70-75% of your 1-RM Deadlift, but feel free to adjust these numbers down based off how you feel today.B. Every minute, on the minute, for 12 minutes (4 sets of each):Minute 1 -- Single Arm Dumbbell or Kettlebell Hang Clean & Jerk x 4-6 each arm (use the heaviest weight you can handle for this rep range)Minute 2 -- Tall Box Jump x 3-5 reps (jump up, climb down, and reset for each rep)Minute 3 -- Plank Hold x 45 seconds

"AEROBIC DEVELOPMENT"

800m Run @80-85%Rest 3 minutesx 2+400m Run @80-85%Rest 90 secondsx 4+200m Run @85-90%Rest 45 secondsx 6