Friday 8.14.2020

**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 prompts.  Let us know if you have any questions at all!

"FITNESS"

With a continuously running clock, perform the following tasks, each for time:When the clock starts (0:00)...1000 Meter RowRest until the clock reaches 6:00, then...75 Dumbbell Push PressesRest until the clock reaches 12:00, then...50 BurpeesRest until the clock reaches 18:00, then...800 Meter RunYour score on this workout is your total combined time to complete all four tasks.Scale appropriately so that you get close to a minute of rest before moving on to the next station.

"PERFORMANCE"

With a continuously running clock, perform the following tasks, each for time:When the clock starts (0:00)...1000 Meter RowRest until the clock reaches 6:00, then...75 Shoulder to Overhead (95/65 lbs)Rest until the clock reaches 12:00, then...50 Bar-Facing BurpeesRest until the clock reaches 18:00, then...800 Meter RunYour score on this workout is your total combined time to complete all four tasks.Scale appropriately so that you get close to a minute of rest before moving on to the next station.

"HOME WORKOUT"

For time:800 Meter Runfollowed by...Five rounds of:15 Dumbbell Push Presses10 Burpeesfollowed by...800 Meter Run

"AEROBIC DEVELOPMENT"

Row 200 Meters @2k PR Pace (or moderately fast)Row 400 Meters easyRow 150 Meters @2k PR PaceRow 300 Meters easyRow 100 Meters @2k PR PaceRow 200 Meters easyRow 50 Meters @2k PR PaceRow 100 Meters easyRest 3 minutesx 3 sets