Wednesday 4.22.2020 (Home Workout)

**Today's Live Classes:**

• 7am: https://zoom.us/j/894530139?pwd=T0ozRW9XcnZzK3JvbkltaHBxdVZ6dz09
• 4pm: https://zoom.us/j/345049504?pwd=K1JPQ0NRTEEyeUlhNWdVN1JBU0t0UT09

"HOME WORKOUT"

A. Every 90 seconds, for 18 minutes (3 sets of each):Station 1 — Bent Over Row x 8-10 @31X1 tempo or Single Arm DB or KB Row x 6-8/side @2011 tempoStation 2 — Half Turkish Get Up x 3-4/sideStation 3 — Cossack Squats or Lateral Lunges x 6-8/side @2011 (12-16 total reps)Station 4 — Single Leg Hip Bridge x 8-10/side @2011 tempoB. Complete as many rounds and reps as possible in 6 minutes of:30 Russian Twists20 Air Squats15 KB or DB Russian SwingsRest 3 minutes, then…C. Complete as many rounds and reps as possible in 6 minutes of:12 Burpees24 Walking Lunges

"AEROBIC DEVELOPMENT"

Run/Row/Bike/Ski30 Seconds @85-90%Rest 30 secondsx 6-8 roundsRest 3-4 minutesx 3 sets