Saturday 5.30.2020 (Home Workout)

*Join us for our Re-Opening Q&A on Facebook Live this Sunday (May 31st), at 9am!

"HOME WORKOUT"

Warm-up:

Two rounds of:60 seconds of Bike/Run/Row/Skip30 seconds of Hollow Hold30 seconds of Spiderman Crawl30 seconds of Prone “W” Presses30 seconds of Russian Baby Makers5 Divebomber Push-UpsRest 30 seconds

B. Against a 2-minute running clock…150-Foot Shuttle Run* OR 30 Mountain Climbers16 Dumbbell Front Squats or Goblet Squats150-Foot Shuttle Run* OR 30 Mountain Climbers16 Dumbbell Shoulder to OverheadMax reps of Burpees over Dumbbell in the remaining time.

Rest 2 minutes, and repeat for a total of FOUR sets for max reps.

*Set up cones or markers 25 feet apart and perform 6 lengths to accumulate your 150-foot shuttle run.

*If you are using 1 Dumbbell, perform half the reps on each side.

"AEROBIC DEVELOPMENT"

Bike, Run, or Row:30 Seconds @moderate intensityRest 15 secondsx 6 rounds (record total distance)Rest 1-2 minutes, then...1 Minute @same speed as aboveRest 15 secondsx 3 rounds (record total distance)Rest 1-2 minutes, then...90 Seconds @same speed as aboveRest 15 secondsx 2 rounds (record total distance)Rest 1-2 minutes, then...3 Minutes @same speed as above (record total distance)