Friday 7.24.2020

**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"

Three sets, for max reps/calories of:3 Minutes of Row, Bike or Ski (for Calories)*2 Minutes of Alternating Dumbbell or Kettlebell Z-Presses1 Minute of Mixed Rack Reverse Lunges (hold one DB/KB in front rack, one in farmer's hold; switch at 30 seconds)Rest 3 minutes*Ideally choose an option that you haven't already done this week.*If you are performing this workout at home, you can substitute a 3-minute run, or alternating 30-second intervals of Jump Rope and Mountain Climbers.

"PERFORMANCE"

Three sets, for max reps/calories of:3 Minutes of Row, Bike or Ski (for Calories)*2 Minutes of Strict Handstand Push-ups1 Minute of Mixed Rack Overhead Reverse Lunges (50/35 lb --hold one DB in front rack, one extended overhead; switch at 30 seconds)Rest 3 minutes*Ideally choose an option that you haven't already done this week.

"AEROBIC DEVELOPMENT"

Every 2 minutes, for 30-40 minutes (15-20 rounds):150/125 Meter Row150/125 Meter Ski*Transition quickly from one machine to the next; your goal is consistent effort across all sets