Monday 4.13.2020 (Home Workout)

*LIVE Training Sessions on Zoom today are 7am and 4pm! Follow the links below to join:7am LIVE Training Session w/Alecia4pm LIVE Training Session w/ACM

"HOME WORKOUT"

A. Every 90 seconds, for 24 minutes (4 sets of each):Station 1 — Single Arm Front-Racked Squat x 4-6 reps each side @31X1 tempo (or Barbell Front Squat x 4-6 reps @31X1)Station 2 — Prone W Presses x 8-12 reps @2121 tempoStation 3 — Single Leg Romanian Deadlift x 5-7 each side @30X1 tempoStation 4 — Hollow Hold/Rock (or Weighted Hollow Hold) x 30-40 secondsB. Every 2 minutes, for 8 minutes (4 sets of):12 Uneven Push-ups (6 each side) or Push-ups12 KB or DB Russian Swings (or Single Arm Russian Swings, or Single Arm KB/DB Hang Cleans)12 Goblet Reverse Lunges*The focus here is on quality movement, not speed.  Ideally, though, you will have close to a minute of rest between sets.*If you are completing this workout with a Barbell, perform Hang Power Cleans and Front-Racked Reverse Lunges.Immediately followed by...C. Every 2 minutes, for 6 minutes (3 sets):20 Second Side Plank Left20 Second Elbow Plank20 Second Side Plank Right20 Second Elbow Plank

"AEROBIC DEVELOPMENT"

5 minutes @85-90%:15/10 Calorie Row or Bike15 No-Push-up BurpeesRest 2 minutes5 minutes @85-90%:150 meter Run10 Push-ups10 Air SquatsRest 2 minutesx 3 rounds (42 minutes total; 30 minutes of work)