Saturday 3.21.2020 (Home Workout)

"HOME WORKOUT"

Every 3 minutes, for 30 minutes (10 rounds — or until you can’t keep the same or similar paces):200 Meter Run, Row, Ski, or 400 Meter Bike (or 60 Seconds of Jump Rope or Run)9 Burpees12 Air Squats***This workout can be modified in numerous ways, based off of equipment. For example, the Burpees can be completed as Burpee Box Jump-Overs (if you have a box), or, if wherever you may choose to run is not conducive to touching the ground with your hands/chest, you can complete a ground to overhead with any object to the tune of 9-12 reps.The squats can be completed with or without weight; if using a Barbell, these can be 6 tough Front Squats taken from the floor; if using a Goblet position, shoot for 9-12 reps, depending on load used (Simple rule: the heavier the load, the lower the reps)Each set should take at least 1:15 to complete, but no more than 2 minutes.If you need any suggestions or examples, please let us know!

"AEROBIC DEVELOPMENT"

Tempo Run:1 Minute @ easy pace1 Minute @ moderate pace1 Minute @ easy pace1 Minute @ tough pacex 6-8 rounds (24-32 minutes)**this can also be performed on a bike