Thursday 6.25.2020

**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"

A. Three sets of:Deadlift x 8 reps @20X1 (build in load if you are able to get all 8 reps with good position)Rest 45 secondsSingle Leg Hip Bridge x 10 each legRest 45 secondsFront Leaning Rest on Rings (or hands) x 30 secondsRest 45 secondsB. Complete as many rounds and reps as possible in 14 minutes of:2 Turkish Get Ups (each arm)4 Single Arm Kettlebell Front Rack Squats (each side)8 Single Arm Russian Kettlebell Swings (each arm)12 Plank Kettlebell Drag ThroughsThe goal in this portion is not to move as quickly as possible; rather, move with intention, focusing on position and mechanics, while maintaining a steady, “grind-it-out” pace for the entire 14 minutes. Choose a loading that will challenge you, but allow for good movement, shooting to complete 3-5 rounds in the timeframe.

"PERFORMANCE"

A. Four sets of:Deadlift x 4 reps @ 75-80% of 1-RMRest 2 minutesB. Complete as many rounds and reps as possible in 14 minutes of:2 Turkish Get Ups (each arm)4 Single Arm Kettlebell Front Rack Squats (each side)8 Single Arm Russian Kettlebell Swings (each arm)12 Plank Kettlebell Drag ThroughsThe goal in this portion is not to move as quickly as possible; rather, move with intention, focusing on position and mechanics, while maintaining a steady, “grind-it-out” pace for the entire 14 minutes. Choose a loading that will challenge you, but allow for good movement, shooting to complete 3-5 rounds in the timeframe.

"HOME WORKOUT"

Rest Day (or make up a workout from earlier in the week)

"AEROBIC DEVELOPMENT"

Complete as many rounds and reps as possible in 30 minutes @80-85% effort throughout:1500 Meter Bike100m Farmers Carry20 Walking Lunges30 Second Side Plank Each Side