Tuesday 6.16.2020

**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" & "HOME WORKOUT"

A. Three sets of:Pause Front Squat or Goblet Squat x 6 reps @32X1 tempoRest 60 secondsSingle Arm Trap-3 Raise x 8/side @3010Rest 60 secondsDouble-Under Practice x 60 secondsRest 60 secondsB. For time:30 Kettlebell Swings15 Burpee Box Jump-Overs or Step-Overs24 Kettlebell Swings12 Burpee Box Jump-Overs or Step-Overs18 Kettlebell Swings9 Burpee Box Jump-Overs or Step-OversTime cap: 10 minutes -- scale to regular Burpees if needed

"PERFORMANCE"

A. Four sets of:Pause Front Squat x 4 reps @32X1 tempoRest 2-3 minutesB. For time:30 Kettlebell Swings (32/24 kg)15 Burpee Box Jump-Overs (24/20")24 Kettlebell Swings12 Burpee Box Jump-Overs18 Kettlebell Swings9 Burpee Box Jump-OversTime cap: 10 minutes

"AEROBIC DEVELOPMENT"

Every minute, on the minute, for 30 minutes (10 rounds):Minute 1 -- 30 Second RowMinute 2 -- 30 Second BikeMinute 3 -- 30 Second Ski or Run*Your goal is to maintain consistent output for all 10 sets. Start out @80-85% perceived effort, and focus on recovering effectively during your rest periods.