Thursday 6.11.2020
*Please, to help us all have the best experience possible, take a moment to familiarize yourself with our COVID-19 Policies for this current phase.*Prior to arrival, we ask that you read the RI COVID-19 Self-Screen; if you answer "YES" to any of the questions, please inform us immediately!
"FITNESS" & "HOME WORKOUT"
A. Three sets of:Single Arm Kettlebell Bent Over Row x 6-8 reps each arm @2111 tempoRest 45 secondsSingle Arm Overhead Kettlebell Hold/Walk (if you have space to walk) x 30 seconds each armRest 45 secondsLateral Box Step Ups x 8-10 reps/sideRest 45 secondsB. Four sets for max reps/cals:30 Seconds of Toes to Bar (or V-Ups)30 Seconds of Burpees60 Seconds of Bike, Ski, or Row (choose whichever modality you didn't do yesterday) or Shuttle Runs (50')Rest 60 seconds
"PERFORMANCE"
A. Take 12-15 minutes to practice Split Jerk technique and/or build to a tough double.B. Four sets for max reps/cals:30 Seconds of Toes to Bar30 Seconds of Burpees60 Seconds of Bike, Ski, or Row (choose whichever modality you didn't do yesterday)Rest 60 seconds
"AEROBIC DEVELOPMENT"
800m Run @80-85%Rest 3 minutesx 2+400m Run @80-85%Rest 90 secondsx 4+200m Run @85-90%Rest 45 secondsx 6