Saturday 12.12.2020

*Join us this Sunday (9am) for a Virtual Yoga Class, hosted by Noelle Curran.  The Zoom link was sent to your inbox!

"FITNESS" & "PERFORMANCE"

Warm-upDynamic Stretchesfollowed by…Tabata Warm-up20 seconds of Alternating Limb Arch-Ups10 seconds rest20 seconds of Bear Crawl10 seconds rest20 seconds of Squat Jumps10 seconds rest20 seconds of Mountain Climbers10 seconds restx 3 rounds (6 minutes)then…Against a 3-minute running clock, complete as many rounds and reps as possible of:20 Push-ups (use a box or bench if you have less than 10 unbroken push-ups)20 Sit-Ups20 Jumping Lunges20 Push Presses20 Russian Kettlebell or Dumbbell SwingsRest 90 seconds, and complete SIX sets for max rounds and reps. Pick up where you left off on the set prior, for one total score for the entire workout.

"RUN, ROW, OR BIKE"

1 Minute @easy pace1 Minute @moderate pace30 Seconds @easy pace30 Seconds @tough pacex 7-10 rounds (21-30 minutes)*If your pacing is inconsistent, take an extra 3 minute rest after Set 4 or 5 before moving on.