Wednesday 4.1.2020 (Home Workout)

LIVE Sessions on ZOOM are 12pm and 4pm EST today!

"HOME WORKOUT"

Warm-up:2 rounds of:Shoulder CARs x 30 seconds each sideAlternating Leg V-Ups x 30 secondsReverse Plank x 30 secondsDown Dog to Spiderman x 30 secondsA. Every 2 minutes, for 18 minutes (3 sets of each):Station 1 — Half Kneeling Single Arm Press x 8-10 reps each arm @21X1Station 2 — Single Leg Romanian Deadlift x 6-8 reps each leg @3011Station 3 — Reverse Snow Angels x 60 secondsB. Every minute, on the minute, for 20 minutes (5 sets of each):Minute 1 — 1 Turkish Get Up Each Arm (slow and controlled)Minute 2 — 40 Seconds of Bent Over RowsMinute 3 — 40 Seconds of Floor Press (with or without Hip Bridge)Minute 4 — 20 Second Side Plank or Star Plank each side

"AEROBIC DEVELOPMENT"

800 Meter Run @75-80%Rest 3 minutesx 2 sets+400 Meter Run @80-85%Rest 2 minutesx 4 sets+200 Meter Run @85-90%Rest 1 minutex 6 sets