Tuesday 8.4.2020

*Help keep Full Range a safe place to train! Please check our Facebook Group for all of our updated protocols and recommendations.**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. Three sets of:Front-Foot Elevated Split Squats x 6-8 reps each leg @ 30X1(place front foot on a plate approximately 3-4″ higher than back foot)Rest 45 secondsReverse Snow Angels x 10-12 reps @2020Rest 45 secondsBanded Good Morning x 15-20 reps @30X1Rest 45 secondsHollow Rock or Hold x 30-40 secondsRest 45 secondsB. For time:24 Single Arm Dumbbell Thrusters (12 each arm)12 Burpees18 Single Arm Dumbbell Thrusters (9 each arm)9 Burpees12 Single Arm Dumbbell Thrusters (6 each arm)6 Burpees

"PERFORMANCE"

A. Six sets of:Pause Front Squat @ 23X1 + Front SquatRest 2 minutesPerform a controlled two-second descent, then hold at the bottom for three seconds before quickly driving up to the top, then breathe, brace and perform a front squat with no tempo restrictions. Build over the course of the six sets to your heaviest set possible within the tempo guidelines.If you are unsure where to start in terms of loading, aim to perform all of your working sets over 70% of your 1-RM Front Squat.B. For time:24 Single Arm Dumbbell Thrusters (50/35 lb -- 12 each arm)12 Burpees Over the Dumbbell (must start each Burpee perpendicular to the DB, as with a Bar-Facing Burpee; both feet must hop directly over the DB)18 Single Arm Dumbbell Thrusters (9 each arm)9 Burpees Over the Dumbbell12 Single Arm Dumbbell Thrusters (6 each arm)6 Burpees Over the Dumbbell

"AEROBIC DEVELOPMENT"

Row, Run, or Ski200 Meters @easy pace200 Meters @moderate200 Meters @easy pace200 Meters @fast paceRest 3 minutesx 4-5 sets*If using the C2 Bike, double the distances.