Tuesday 12.15.2020 (Home Workout)

"FITNESS" & "PERFORMANCE"

Warm-upTwo sets of:60 second Run/Bike/Row/Jumping Jacks30 seconds of Right Leg Lateral Line Hops30 seconds of Left Leg Lateral Line Hops60 seconds of Downward Dog Stretch30 seconds of Lateral Plank Walks30 seconds of Bodyweight Good Mornings30 seconds of Reverse Plank HoldRest 60 secondsA. Every minute, on the minute, for 21 minutes (7 sets of):Station 1 – 8-12 Single Arm Dumbbell/Kettlebell Hang Clean and Jerks + 4-6 BurpeesStation 2 – 200 Meter Run OR 18/14 Calorie Bike/Row/Ski*Station 3 – Rest*If you do not have access to a machine, or the ability to Run, substitute 60 Seconds of Double-Unders, Jump Rope Singles, or Speed SkatersB. Three sets of:45-60 second Prone Plank From ElbowsRest 15 seconds8-12 Strict Handstand Push-Ups or 10-15 Tempo Push-Ups @ 1111Rest 15 seconds30 second Single-Leg Hip Bridge each LegRest 30 seconds

"RUN, ROW, OR BIKE"

1 Minute @easy pace1 Minute @moderate pace30 Seconds @easy pace30 Seconds @tough pacex 7-10 rounds (21-30 minutes)*If your pacing is inconsistent, take an extra 3 minute rest after Set 4 or 5 before moving on.