Wednesday 7.1.2020

**Please read the updated COVID-19 Self-Screen by clicking the link.  By showing up for class, you are attesting that your answer is "NO" to all of the questions.  Let us know if you have any questions at all!

"FITNESS" & "HOME WORKOUT"

A. Three sets of:Supinated Barbell Bent Over Row x 6-8 reps @21X0Rest 45-60 secondsTempo Push-ups x 8-10 reps @1111Rest 45-60 secondsBand Pull Aparts x 12-15 reps @21X1Rest 45-60 secondsB. Complete as many rounds and reps as possible in 12 minutes of:12/8 Calorie Echo Bike (or 200 Meter Run)80ft Loaded Carry (Farmers Walk, Front Rack Carry, Sandbag Carry, etc.)16 Air Squats

"PERFORMANCE"

A. In six attempts or less, find your 1-RM Weighted Pull-UpRest at least 2 minutes between attempts, and spend that time working on hip mobility and glute activation, and to prepare for Part B.B. Complete as many rounds and reps as possible in 12 minutes of:15/12 Calorie Echo Bike (or 20/15 Calorie Bike Erg)12 Pull-ups9 Thrusters (95/65 lb)

"AEROBIC DEVELOPMENT"

Against a 2-minute running clock, complete:10 Push-ups20 Walking LungesAssault Bike x Max Calories in remainderRest 1 minute, then...Against a 1-minute running clock:5 BurpeesAssault Bike x Max Calories in remainderRest 2 minutesx 4-5 sets