Friday 6.5.2020

*Schedule Reminder: We are not holding any classes or Open Gym this weekend.  We will have a Saturday workout that can be completed entirely outside, and "FLOW" with Coach Shannon will remain virtual, at 9am on Sunday.**Please, to help us all have the best experience possible, take a moment to familiarize yourself with our COVID-19 Policies for this current phase.***Prior to arrival, we ask that you read the RI COVID-19 Self-Screen; if you answer "YES" to any of the questions, please inform us immediately!

"FITNESS" & "HOME WORKOUT"

A. Three sets of:Turkish Get-Up x 2-3 reps each armRest 45-60 secondsPull-ups or Assisted Pull-ups x 4-8 repsRest 45-60 secondsB. Against a 60-second running clock, complete:10 Dumbbell Hang Power CleansL-Seated Strict Press x Max RepsRest 60 seconds between sets, and complete a total of five sets for max reps

"PERFORMANCE"

A. Four sets of:Push Press x 5 reps*Rest 2 minutesClean the Barbell from the floor to begin each set. Build in load based off feel, with the last set being a heavy set of 5.B. Against a 60-second running clock, complete:10 Hang Power Cleans (135/95 lb)Strict Handstand Push-ups x Max RepsRest 60 seconds between sets, and complete a total of five sets for max reps

"AEROBIC DEVELOPMENT"

400 Meter Run, Row, or SkiRest 1:1x 5 rounds