Monday 6.22.2020

*Our Limited Edition Nike Full Range Run Club Tops are now available for pre-order! Proceeds from sales of these will go to Amos House Providence and Color of Change.**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"

A. Four sets of:Back Squat x 4-6 reps @30X1Rest 60 secondsSingle Arm Dumbbell Row x 6-8 each arm @21X0Rest 60 secondsB. Every 3 minutes, for 12 minutes (4 sets):12-16 Goblet or Dual Kettlebell Front Rack Reverse Lunges (as heavy as possible) @20X1 tempoPlank Hold x 45-60 Seconds

"PERFORMANCE"

A. Take 12-15 minutes to build to today's 3-RM Back SquatB. Every 3 minutes, for 12 minutes (4 sets):3 Back Squats @85-90% of todays 3-RMRest 15 secondsToes to Bar x Max Reps in 45 seconds

"HOME WORKOUT"

A. Three sets of:1 and 1/4 Goblet or Front Squat x 8-12 repsRest 45 secondsSingle Leg Hip Bridge x 8-10 reps each sideRest 45 secondsSingle Arm Dumbbell or Kettlebell Row x 6-8 each arm @21X0Rest 45 secondsB. Every 3 minutes, for 12 minutes (4 sets):12-16 Goblet or Dual Kettlebell Front Rack Reverse Lunges (as heavy as possible) @20X1Plank Hold x 45-60 Seconds

"AEROBIC DEVELOPMENT"

Complete as many rounds and reps as possible in 30 minutes @80-85% effort throughout:1500 Meter Bike100m Farmers Carry20 Walking Lunges30 Second Side Plank Each Side