Thursday 1.23.2020

*Reminder: No BURN Class today (1/23)!

"FITNESS" & "PERFORMANCE"

A. Three sets, not for time, of:Rope Climbs x 2-3 reps (or Seated Rope Pulls to Standing x 3-5 reps)Ring Support Hold x 20-30 seconds (accumulated -- can scale to feet on the floor for support)Hollow to Arch Rolls x 3-5 each directionB. Four sets for max reps/calories:30 seconds of Echo Bike (for calories)Rest 30 seconds30 seconds of Ball Slams (30/20 lb)Rest 30 seconds30 seconds of Shuttle Runs (30' = 1 rep)Rest 30 seconds

“AEROBIC CAPACITY"

40-45 minutes @steady pace:2k Bike Erg200ft Farmers Carry @moderate750m Row60 Second Plank Hold100 Single Unders