Thursday 6.4.2020

*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" & "PERFORMANCE"

A. Three sets of:Barbell or Kettlebell Front Racked Reverse Lunge x 6-8/leg @ 30X1 (complete all 8 reps one leg, rest 30 seconds, then switch)Rest 60 secondsBarbell or KB Bent Over Row x 8-10 reps @21X0Rest 60 secondsHollow Hold/Rock x 30-40 secondsRest 60 secondsB. Three sets of:40 Seconds of Double-Unders (or Lateral Hops Over KB)Rest 20 seconds40 Seconds of Plank Kettlebell Drag-ThroughsRest 20 seconds40 Seconds of Band Pull-ApartsRest 20 seconds*The Planks and Pull-Aparts should not be completed quickly; instead, shoot for constant movement for the entire 40 seconds.

"ACTIVE RECOVERY"

A. Two or Three sets of:60 second Run/Bike/Row/Jump Rope/Jumping Jacks (any machine you have access to)30 seconds of Walking Lunges (unweighted)30 seconds of Right Arm Shoulder Taps30 seconds of Left Arm Shoulder Taps30 seconds of Arch Hold30 seconds of Inchworms60 seconds of Bottom of Squat HoldRest 30 secondsBreathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose. The purpose of this first piece is to get the body warm, move blood around, and create a connection between your mind and your bodyB. Two sets of:2 minutes of Stretch # 1 (your top priority stretch of choice)Rest 30 seconds2 minutes of Stretch # 2 (your second priority stretch of choice)Rest 30 seconds2 minutes of Stretch # 3 (your third priority stretch of choice)Rest 30 secondsC. Breathing workLie in a comfortable position for 5-10 minutes, breathing in the following fashion:Inhale for 3-5 seconds through your nose...Brief hold in…Exhale for 6-10 seconds through your mouth (like you are blowing a whistle)…Brief hold out.Keep the ratio of inhale to exhale at a 1:2.

"AEROBIC DEVELOPMENT"

400 Meter Run, Row, or SkiRest 1:1x 5 rounds