Thursday 7.2.2020

**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," "PERFORMANCE," & "HOME WORKOUT"

A. Every 3 minutes, for 12 minutes (4 sets):Front Rack Barbell or Goblet Split Squat* x 6 reps Left Leg @30X1Rest 15 secondsFront Rack Barbell or Goblet Split Squat* x 6 reps Right Leg @30X1Rest 15 secondsHollow Hold, Rock, or Flutter Kicks x 30 seconds*Note that these are from a Split Stance, but without any elevation of the rear foot. Load as heavily as you can while maintaining level hips and proper tempoRest 2-3 minutes, then...B. Every 3 minutes, for 12 minutes (4 sets):Barbell or Dumbbell Romanian Deadlift x 6 reps @4011Rest 15 secondsSide Plank x 30 seconds Left Side (add weight if this is easy for you)Side Plank x 30 seconds Right SideRest 1-2 minutes, then...C. Every minute, on the minute, for 6 minutes (3 sets of each):Minute 1 -- Barbell or Dumbbell Bicep Curls x 8-10 reps @2011Minute 2 -- Reverse Snow Angels x 30-40 seconds @2121

"AEROBIC DEVELOPMENT"

Against a 2-minute running clock, complete:10 Push-ups20 Walking LungesAssault Bike x Max Calories in remainderRest 1 minute, then...Against a 1-minute running clock:5 BurpeesAssault Bike x Max Calories in remainderRest 2 minutesx 4-5 sets