Saturday 5.16.2020 (Home Workout)

"HOME WORKOUT"

“The Chief”Against a 3-minute running clock, complete as many rounds and reps as possible of:3 Power Cleans (135/95 lb)6 Push-ups9 Air SquatsRest 60 seconds between sets, and complete a total of five sets for max rounds and reps. Pick up each set where you left off for one running total of rounds and reps.*If you have two Dumbbells, use those for the Power Cleans, bringing them to the knee (or just below) to begin each rep.*An alternate version, if you have a Kettlebell (or a single Dumbbell):3 Push-ups6 Kettlebell Swings (or Dumbbell Russian Swings, or Dumbbell Snatches, if you prefer)9 Air Squats

“AEROBIC DEVELOPMENT”

Every 90 seconds, for 21-30 minutes (14-20 sets):Run 300m or Row 400m**The goal is 40-50 seconds of work that you are able to keep consistent from set to set.