Wednesday 5.20.2020 (Home Workout)
**Today's Live Classes:**
- 7am: https://zoom.us/j/894530139?pwd=T0ozRW9XcnZzK3JvbkltaHBxdVZ6dz09
- 4pm: https://zoom.us/j/345049504?pwd=K1JPQ0NRTEEyeUlhNWdVN1JBU0t0UT09
"HOME WORKOUT"
Warm-up/activation work:Two sets of:30 Seconds of Cyclical Work (Run, Row, Bike, Ski, Jump Rope)30 Seconds of Inchworms w/shoulder taps on each rep30 Seconds of Alternating Limb Arch-Ups30 Seconds of Russian Baby Makers30 Seconds of Down-Dog Toe TouchesRest 30 secondsEvery 90 seconds, for 30 minutes (5 sets of each):Station 1 — 10-12 Thrusters + 30 Second Plank HoldStation 2 — 45-60 Second Loaded Carry (or 8-10 Power Cleans + 20 Second Side Plank each side)Station 3 — 8-10 Burpees + 30 Second Reverse PlankStation 4 — 45-60 Second Bike, Row, Run, Ski, or Jump Rope (or 30 Seconds of Lateral Hops + 30 Seconds of Jumping Jacks)*Check the video for substitutions and strategies!
"AEROBIC DEVELOPMENT"
Bike, Run, or Row:30 Seconds @moderate intensityRest 15 secondsx 6 rounds (record total distance)Rest 1-2 minutes, then...1 Minute @same speed as aboveRest 15 secondsx 3 rounds (record total distance)Rest 1-2 minutes, then...90 Seconds @same speed as aboveRest 15 secondsx 2 rounds (record total distance)Rest 1-2 minutes, then...3 Minutes @same speed as above (record total distance)