Friday 6.26.2020

**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"

Every minute, on the minute, for 25 minutes (5 sets of each):Minute 1 — 8-12 Alternating Dumbbell SnatchesMinute 2 — 10-15 Wall Balls (or Goblet Squats)Minute 3 — 12-16 Alternating Plank Dumbbell RowsMinute 4 — 60 Second Assault Bike or Concept 2 Bike Erg (note calories achieved each round)Minute 5 — Rest*Choose a load for the Dumbbell Snatch and Plank Rows that will be challenging for these rep ranges.*If you do not have a Bike or Rower, perform a 200 Meter Run for Minute 4.

"PERFORMANCE"

Every minute, on the minute, for 25 minutes (5 sets of each):Minute 1 — 4-6 Hang Power Snatches*Minute 2 — 12-15 Wall Balls (20/14 lb)Minute 3 — 4-6 Bar Muscle-Up or 6-8 Chest-to-Bar Pull-upsMinute 4 — 60 Second Assault Bike or Concept 2 Bike Erg (note calories achieved each round)Minute 5 — Rest*Start at approximately 50% of your 1-RM Snatch or Power Snatch, and add weight each round by feel.

"AEROBIC DEVELOPMENT"

Complete as many rounds and reps as possible in 30 minutes @80-85% effort throughout:1500 Meter Bike100m Farmers Carry20 Walking Lunges30 Second Side Plank Each Side