Friday 7.3.2020

*We will be running our regular schedule for this Fourth of July Weekend! However, there will be no "FLOW" with Shannon this Sunday.**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," "PERFORMANCE," & "HOME WORKOUT"

Every 2 minutes, for 24 minutes (4 sets) of:Station 1 – 400/350 Meter RowStation 2 – 15 Burpee Box Jump-Overs (24″/20″)Station 3 – 300 Meter Run or Ski, or 600 Meter Bike ErgThe objective in this workout is to keep as consistent times as possible across all four sets. Scale the distances and reps so that you get at least 30 seconds of rest between each station.

"AEROBIC DEVELOPMENT"

Against a 2-minute running clock, complete:10 Push-ups20 Walking LungesAssault Bike x Max Calories in remainderRest 1 minute, then...Against a 1-minute running clock:5 BurpeesAssault Bike x Max Calories in remainderRest 2 minutesx 4-5 sets