Monday 2.15.2021

*President's Day Schedule: No 6:30pm Class!

"FITNESS"

Every 6 minutes, for 30 minutes (5 sets), complete the following:21/15 Calorie Echo Bike or Row18 Single Arm Dumbbell Push Presses (9 each arm)15 Air Squats12 Alternating Single Arm Dumbbell Snatches9 Burpees*In this workout, you will start each set at a different movement. If you start your first set on the Bike or Row, and end on the Burpees, you will start your second set on the Push Presses, and end on the Bike/Row, and so on.*Scale the reps/calories so that you have at least 90 seconds of rest between each set.

"PERFORMANCE"

Every 6 minutes, for 30 minutes (5 sets), complete the following:21/15 Calorie Echo Bike18 Shoulder to Overhead (75/55 lb)15 Air Squats12 Power Snatches (75/55 lb)9 Bar-Facing Burpees*In this workout, you will start each set at a different movement. If you start your first set on the Bike, and end on the Burpees, you will start your second set on the Shoulder to Overhead, and end on the Bike, and so on.*Scale the reps/calories so that you have at least 90 seconds of rest between each set.

"RUN, ROW, OR BIKE"

5 minutes @ easy+5 Rounds of:2 minutes @ 75-80%1 minute @ 80-85%30 seconds @ 90-95%2:30 @ 50%+5 minutes @ easy cooldown