Saturday 8.8.2020

**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" & "PERFORMANCE"

Complete as many rounds and reps as possible in 4 minutes of:8/6 Calorie Bike Erg8 Single Arm Dumbbell Hang Clean and Jerks (4 each arm)Rest 4 minutes, then...Complete as many rounds and reps as possible in 4 minutes of:8/6 Calorie Ski8 BurpeesRest 4 minutes, then...Complete as many rounds and reps as possible in 4 minutes of:8/6 Calorie Echo Bike8 Ball SlamsRest 4 minutes, then...Complete as many rounds and reps as possible in 4 minutes of:8/6 Calorie Row8 Wall Balls*The 4-minute rest interval will be used to disinfect your equipment and area, before moving on to your next station. Please respect distancing protocols when you move from station to station.

"HOME WORKOUT"

Against a 3-minute running clock, complete:3 Burpees6 Dumbbell Hang Clean and Jerks9 Air SquatsRest 90 seconds b/t sets, and complete 5 sets for max rounds and reps.

"AEROBIC DEVELOPMENT"

Row, Run, or Ski200 Meters @easy pace200 Meters @moderate200 Meters @easy pace200 Meters @fast paceRest 3 minutesx 4-5 sets*If using the C2 Bike, double the distances.