Thursday 8.13.2020

**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 prompts.  Let us know if you have any questions at all!

"FITNESS" & "HOME WORKOUT"

A. Every 3 minutes, for 12 minutes (4 sets)8 Goblet Squats or Dual KB Front Squats (as heavy as possible here)Rest 15-20 seconds10 Ring Rows (or 10-12 Bent Over Reverse Flies)Rest 15-20 seconds12 Elbows to High Plank (aka Plank Walk-Ups)B. Every minute, on the minute, for 15 minutes (5 sets) for max reps/cals:Minute 1 -- 30 Seconds of Toes to Bar, Hanging Knee Raises, or V-UpsMinute 2 -- 30 Seconds of Bike, Ski, or RowMinute 3 -- 30 Seconds of Double-Unders (or Lateral Hops Over a Dumbbell)

"PERFORMANCE"

A. Every two minutes, for 12 minutes (6 sets of):Front Squat x 2-3 repsBuild over the course of the sets to something heavy for today, while keeping the speed of the concentric portion relatively high (avoid "grinding out" any reps).B. Every minute, on the minute, for 15 minutes (5 sets) for max reps/cals:Minute 1 -- 30 Seconds of Toes to BarMinute 2 -- 30 Seconds of Bike, Ski, or RowMinute 3 -- 30 Seconds of Double-Unders

"AEROBIC DEVELOPMENT"

Row 200 Meters @2k PR Pace (or moderately fast)Row 400 Meters easyRow 150 Meters @2k PR PaceRow 300 Meters easyRow 100 Meters @2k PR PaceRow 200 Meters easyRow 50 Meters @2k PR PaceRow 100 Meters easyRest 3 minutesx 3 sets