Tuesday 7.21.2020

**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"

A. Three sets of:Barbell or Dumbbell Floor Press x 8-12 reps @ 30X1(you can also try a Sandbag Floor Press here, IF you can avoid dropping it on your face!)Rest 45 secondsBarbell, Dumbbell, or Banded Bicep Curls x 10-12 reps @2111Rest 45 secondsBent Over Reverse Flies x 12-15 repsRest 45 secondsSide Plank x 30 seconds each sideRest 45 secondsB. Against a 90-second running clock:15/12 Calorie Row (or Bike, or Ski)Burpees x Max Reps in remaining timeRest 90 seconds between sets, and complete a total of FIVE sets for max reps of Burpees. The calorie portion of each set should take no more than 60 seconds to complete.

"AEROBIC DEVELOPMENT"

Every 2 minutes, for 30-40 minutes (15-20 rounds):150/125 Meter Row150/125 Meter Ski*Transition quickly from one machine to the next; your goal is consistent effort across all sets