Saturday 2.13.2021

*Reminder: "BURN" Class is now at 8am; regular group class is at 9!

"FITNESS" & "PERFORMANCE"

In teams of three, complete five rounds each of:400 Meter Row (or Ski, or 800 Meter Bike)30 Kettlebell Swings20 Walking Lunges w/ Dumbbells in Farmer's CarryEach person starts on a different station, and teammates may only rotate to the next station after everyone has completed their assigned task.

"BURN"

A. Every minute, for 9 minutes (3 sets of each):Minute 1 — 45 Second Bike, Ski, or RowMinute 2 — 3 Pull-ups (or Scapular Pull-ups) + 6 Push-ups + 12 Air SquatsMinute 3 — 15 Second Side Plank Left Side + 15 Second Hollow Hold + 15 Second Side Plank Right SideRest 2 minutes, then…B. Complete three rounds for max reps (9 minutes) of:30 Seconds of Goblet Reverse Lunges30 Seconds of Alternating Single Arm Rows from Plank30 Seconds of Goblet Squats30 Seconds of Alternating Hang Clean + Push Press30 Seconds of V-UpsRest 30 secondsUse one light-to-moderate Dumbbell or Kettlebell for all movements; your goal should be near-constant movement for all working intervals.Rest 2 minutes, then…C. Complete as many calories as possible in 9 minutes of:Bike, Ski, or Row**Each minute, including the first, will begin with Burpees.Minute 1 = 1 BurpeeMinute 2 = 2 BurpeesMinute 3 = 3 Burpeesand so on, up to 9 Burpees for the last minute. Accumulate as many calories as possible on your machine during the remainder of each minute

"RUN, ROW, OR BIKE"

5 minutes @ easy+5 Rounds of:2 minutes @ 75-80%1 minute @ 80-85%30 seconds @ 90-95%2:30 @ 50%+5 minutes @ easy cooldown