Thursday 7.30.2020
*Help keep Full Range a safe place to train! Please check our Facebook Group for all of our updated protocols and recommendations.**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"
A. Three sets of:Hanging Med-Ball Hamstring Curls x 10-15 reps @ 2111Rest 45 secondsSingle Arm Bottom's Up Kettlebell Hold/Carry x 30 seconds each armRest 45 secondsPlank Hold x 40-60 secondsRest 45 secondsB. Every minute, on the minute, for 12 minutes, for max reps/calories:30 Seconds of Ball SlamsRest 30 seconds60 Seconds of Echo Bike or RowRest 60 seconds
"PERFORMANCE"
A. Every 90 seconds, for 15 minutes (10 sets):Hang Power Clean + Power CleanBuild in load to today's heavy complexB. Four sets for max reps/calories:30 Seconds of Ball SlamsRest 30 seconds60 Seconds of Echo Bike or RowRest 60 seconds
"HOME WORKOUT"
20-30 minute easy run (or make-up day)
"AEROBIC DEVELOPMENT"
Three sets @sustainable pacing:500 Meter Ski1000 Meter Row1500 Meter BikeRest 4 minutes