Thursday 1.7.2021
*Olympic Lifting w/Coach BB is BACK -- Thursdays @ 5:30pm!
"FITNESS" & "PERFORMANCE"
Every 90 seconds, for 36 minutes (4 sets) of:Station 1 – Seated Alternating Arm Dumbbell Shoulder Press x 16-20 reps @ 2010 (8-10 each arm)(keep the non-working arm extended overhead supporting the dumbbell while you press with the working arm)Station 2 – Strict Hanging Knee Raises x 10-15 reps @ 2111Station 3 – 8 Left Leg Hip Thrusts @ 2011 + 20-30 second ISO Hold at Top(can also elevate the shoulders on a bench here if able)Station 4 – 8 Right Leg Hip Thrusts @ 2011 + 20-30 second ISO Hold at TopStation 5 – Dumbbell Hammer Curls x 10 reps @ 2121Station 6 – Side Plank x 30 seconds each side*Stations 1 and 5 should be completed with the same pair of DBs (something on the lighter side, especially given the fact that you will be holding them overhead for an entire 60 seconds in Station 1). Folks can start at different stations, and rotate through at 90-second intervals, until they've completed four sets of each. Follow the prescribed tempos, and this will be a full-body burner!
"RUN, ROW, OR BIKE"
30 Seconds @easy30 Seconds @moderate30 Seconds @tough (but could sustain for 1 full minute at least)30 Second rest walkx 6-8 rounds (12-16 minutes)Rest 4 minutesx 2 sets