Wednesday 4.15.2020 (Home Workout)

*Live Workouts on ZOOM are 7am and 4pm today!7am Class Link 4pm Class Link

"HOME WORKOUT"

Warm-upTwo sets of:30 Seconds of Plank Shoulder Taps30 Seconds of Hollow Rocks30 Seconds of Down-Dog Toe Touches30 Seconds of Glute BridgesRest 30 secondsA.  (Option 1) Every 2 minutes, for 12 minutes (3 sets):Station 1 — Turkish Get Up x 2-3 reps each armStation 2 — 60 Seconds of Bent Over Reverse Flies or Band Pull Aparts(Option 2) Every 2 minutes, for 12 minutes (3 sets):High Hang Snatch + Hang Snatch + Snatch @60-70% of 1-RM SnatchB. Every minute, on the minute, for 12 minutes (4 sets of each)Minute 1 — Push Press x 12-15 reps (or 6-10 each arm if doing Single Arm)Minute 2 — 30 Seconds of DB Plank Rows (or Barbell Bent Over Rows)Minute 3 — 10-15 Tuck-Ups or 5-8 V-Up to Tuck-Up ComplexesC. Three sets of:40 Seconds of Banded or DB Bicep CurlsRest 20 seconds40 Seconds of Banded or DB Skull Crushers or OH Tricep ExtensionRest 20 seconds40 Seconds of Reverse PlankRest 20 seconds

"AEROBIC DEVELOPMENT"

5 minutes @85-90%:15/10 Calorie Row or Bike15 No-Push-up BurpeesRest 2 minutes5 minutes @85-90%:150 meter Run10 Push-ups10 Air SquatsRest 2 minutesx 3 rounds (42 minutes total; 30 minutes of work)