Saturday 7.4.2020

*We will be running our regular schedule for this Fourth of July Weekend! However, there will be no "FLOW" with Shannon this Sunday.**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 questions.  Let us know if you have any questions at all!

"FITNESS"

In teams of two, partners will alternate tasks to complete as many rounds and reps as possible in 25 minutes of:15 Dumbbell Push Presses15 Goblet Squats15 Kettlebell Swings15 Sit-ups15 Push-upsPartner 1 will complete 15 Push Presses, then Partner 2 will complete 15 Goblet Squats, then Partner 1 will complete 15 Kettlebell Swings, and so on, for 20 minutes.

"PERFORMANCE"

In teams of two, partners will alternate tasks to complete as many rounds and reps as possible in 25 minutes of:15 Push Presses (95/65 lb)15 Back Squats (95/65 lb)15 Power Cleans (95/65 lb)15 Toes to Bar15 Push-upsPartner 1 will complete 15 Push Presses, then Partner 2 will complete 15 Back Squats, then Partner 1 will complete 15 Power Cleans, and so on, for 20 minutes.

"HOME WORKOUT"

Complete as many rounds and reps as possible in 25 minutes of:15 Dumbbell Push PressesRest 15-20 seconds15 Kettlebell SwingsRest 15-20 seconds15 Push-upsRest 15-20 seconds15 Goblet SquatsRest 15-20 seconds15 Sit-upsRest 15-20 seconds

"AEROBIC DEVELOPMENT"

Against a 2-minute running clock, complete:10 Push-ups20 Walking LungesAssault Bike x Max Calories in remainderRest 1 minute, then...Against a 1-minute running clock:5 BurpeesAssault Bike x Max Calories in remainderRest 2 minutesx 4-5 sets