Wednesday 6.3.2020

*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" & "PERFORMANCE"

A. Complete as many rounds and reps as possible in 6 minutes of:15/12 Calorie Row12 Single Arm Dumbbell Push Presses (6 each arm)Rest 4 minutes, then...B. Complete as many rounds and reps as possible in 6 minutes of:12/9 Calorie Echo Bike12 Single Arm Dumbbell SnatchesRest 4 minutes, then...C. Complete as many rounds and reps as possible in 6 minutes of:12/9 Calorie Ski12 Goblet Squats*The goal of these intervals is to SUSTAIN a steady pace throughout. Your output should be about 80-85%, or a pace that you could maintain for 10-12 minutes.*You will have one Dumbbell for this entire workout, that you will bring with you to each station. Immediately upon completion of your interval, you will disinfect the machine that you just used, before moving on.*For those that do not want to share equipment (even with the sanitation between uses), you may use one machine for all three intervals. Alternatively, you may want to consider the outdoor option below, which can also be completed during class time.

"HOME/OUTDOOR WORKOUT"

Complete as many rounds and reps as possible in 30 minutes (@ 75-80% effort throughout):200 Meter Run10 Push-ups100 Meter Farmers Carry @moderate15 Air Squats50 Meter Front Rack or Goblet Carry*If you are completing this at home, the Farmer's Carry can be substituted with any loaded carry, and the Front Rack Carry can be completed as a Bear Crawl.

"AEROBIC DEVELOPMENT"

400 Meter Run, Row, or SkiRest 1:1x 5 rounds