Monday 6.15.2020

**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:Barbell or Dumbbell Strict Press x 6-8 reps @21X1Rest 60 secondsSingle Leg Kettlebell Suitcase Deadlift x 8-10 reps each leg @3011Rest 60 secondsSupine Ring Rows x 10-12 reps @2111 (or Barbell or Dumbbell Bent Over Rows x 10-12 reps)Rest 60 secondsB. Three sets of:45 Seconds of Strict Handstand Push-ups (or Shoulder Taps from Pike off Box or Plank Position)Rest 15 seconds45 Seconds of Banded Bicep Curls @10X1Rest 15 seconds45 Seconds of Hollow Hold, Rocks, or Flutter KicksRest 15 seconds45 Seconds of Band Pull-Aparts @20X1Rest 15 seconds*If performing at home without bands, use a DB or other object for the curls, and two small objects for a Bent Over Reverse Fly in lieu of the Band Pull-Aparts.

"PERFORMANCE"

A. Six sets of:Power Clean + Push Jerk x 1.1.1(Rest 7-10 seconds between singles)Rest 2 minutesStart around 60% of your 1-RM, and build in load to today's heavy tripleB. Three sets of:45 Seconds of Strict Handstand Push-upsRest 15 seconds45 Seconds of Banded Bicep CurlsRest 15 seconds45 Seconds of Hollow Hold, Rocks, or Flutter KicksRest 15 seconds45 Seconds of Band Pull-ApartsRest 15 seconds

"AEROBIC DEVELOPMENT"

Every minute, on the minute, for 30 minutes (10 rounds):Minute 1 -- 30 Second RowMinute 2 -- 30 Second BikeMinute 3 -- 30 Second Ski or Run*Your goal is to maintain consistent output for all 10 sets. Start out @80-85% perceived effort, and focus on recovering effectively during your rest periods.