Thursday 11.7.2019

*Reminder: No BURN Class today at 8:15!

"FITNESS" & "PERFORMANCE"

A. Three sets of:Dumbbell Floor Press x 6-8 reps @3011Rest 45 secondsAlternating Lateral Lunges x 8-10 reps @3011(hold a KB in goblet position if you can)Rest 45 secondsTall Kneeling Band Pull-Aparts x 10-12 reps @2011Rest 45 secondsTuck Sit to Single Leg Extension x 3-5 reps each side(hold for 2 seconds a leg extended, then return to the tuck position for 2 seconds, then repeat on the other side, for 3-5 reps each side)Rest 45 secondsB. Complete as many rounds and reps as possible in 15 minutes of:15/10 Calorie Assault Bike150ft Farmer's Carry150m Run15 Hollow Rocks

“ENDURANCE”

Assault Bike Workout (via Chris Hinshaw)Part 1:6 sets:90sec at fast pace,90sec at easy pace.Details: Goal during the 90sec easy pace interval is to get half (50%) the calories you accumulated during the 90sec fast pace interval. Rest 3min before starting Part 2..Part 2:6 sets:60sec at easy pace60sec at fast paceDetails: Goal during 60sec fast pace interval is to get double (2x) the calories you accumulated during the 60sec easy pace intervalTotal: 30min