Wednesday 6.10.2020

*Please, to help us all have the best experience possible, take a moment to familiarize yourself with our COVID-19 Policies for this current phase.*Prior to arrival, we ask that you read the RI COVID-19 Self-Screen; if you answer "YES" to any of the questions, please inform us immediately!

"FITNESS" & "HOME WORKOUT"

A. Three sets of:Back Squat or Goblet Squat x 6-8 reps @30X1Rest 60 secondsSingle Leg Hip Bridge x 8-10/sideRest 60 secondsHanging Tuck Hold or Hollow Hold x 30-40 secondsRest 60 secondsB. For time:Row 1000 Meters or Run 800 Meters60 Reverse Lunges with Kettlebells or Dumbbells in Farmer’s Carry120 Double-Unders, 20/15 Calorie Ski or 400 Meter Run

"PERFORMANCE"

A. Four sets of:Back Squat x 4 reps @ 30X1 tempoRest 2-3 minutesBuild in load from last week's working setsB. For time:Row 1000 Meters (or Run 800 Meters)60 Reverse Lunges with Kettlebells in Farmer’s Carry (24/16 kgs)120 Double-Unders

"AEROBIC DEVELOPMENT"

800m Run @80-85%Rest 3 minutesx 2+400m Run @80-85%Rest 90 secondsx 4+200m Run @85-90%Rest 45 secondsx 6