Saturday 7.18.2020

**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" & "PERFORMANCE"

In teams of two, with one partner working at a time, complete as many rounds and reps as possible in 25 minutes of:50 Hang Power Cleans (115/75 lb) or Kettlebell Swings50 Burpees50 Pull-ups50 Calorie Bike, Row, or Ski

"HOME WORKOUT"

Every minute, on the minute, for 25 minutes (5 sets):Minute 1 -- 15 Kettlebell SwingsMinute 2 -- 10 BurpeesMinute 3 -- 25 Air SquatsMinute 4 -- 60 Second Run, Bike, or RowMinute 5 -- Rest

"AEROBIC DEVELOPMENT"

On the Concept 2 Rower (courtesy of Chris Hinshaw):1000m easy200m moderate300m fast100m easy90 sec rest—800m easy200m moderate300m fast100m easy90 sec rest—600m easy200m moderate300m fast100m easy90 sec rest—400m easy200m moderate300m fast100m easy90 sec rest—200m easy200m moderate300m fast100m easy*Can also be performed on the Bike Erg, with 2x the distances.