Monday 8.10.2020

**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 prompts.  Let us know if you have any questions at all!

"FITNESS"

A. Four sets of:Back Squat x 6 reps @31X1Rest 45 secondsLateral Box Walk-Overs x 8-12 reps (4-6 each direction -- hold DBs if you able to control these well)Rest 45 secondsPlank Hold x 40-60 seconds or Front Leaning Rest on Rings x 30-40 secondsRest 45 secondsB. For time:40 Air SquatsRow 100 Meters30 Air SquatsRow 200 Meters20 Air SquatsRow 300 Meters10 Air SquatsRow 400 Meters

"PERFORMANCE"

A. Back Squat*Set 1 – 5 reps @ 70-75% of 1-RM Back Squat*Set 2 – 3 reps @ 75-80%*Set 3 – 1 rep @ 80-85%*Set 4 – 5 reps @ 75-80%*Set 5 – 3 reps @ 80-85%*Set 6 – 1 rep @ 85-90%*Set 7 – 5 reps @ 80-85%*Set 8 – 3 reps @ 85-90%*Set 9 – 1 rep @ 90-95%Rest 2-3 minutes between sets.B. For time:40 Air SquatsRow 100 Meters30 Air SquatsRow 200 Meters20 Air SquatsRow 300 Meters10 Air SquatsRow 400 Meters

"HOME WORKOUT"

A. Four sets of:Goblet Squat x 6-8 reps @31X1Rest 45 secondsSingle Leg Hip Bridge x 8-10 reps each legRest 45 secondsPlank Hold x 40-60 seconds or Front Leaning Rest on Rings x 30-40 secondsRest 45 secondsB. For time:40 Air SquatsRun 100 Meters30 Air SquatsRun 200 Meters20 Air SquatsRun 300 Meters10 Air SquatsRun 400 Meters

"AEROBIC DEVELOPMENT"

Row 200 Meters @2k PR Pace (or moderately fast)Row 400 Meters easyRow 150 Meters @2k PR PaceRow 300 Meters easyRow 100 Meters @2k PR PaceRow 200 Meters easyRow 50 Meters @2k PR PaceRow 100 Meters easyRest 3 minutesx 3 sets