Wednesday 7.22.2020

**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"

A. Four sets of:Back Squat x 6-8 reps @30X1Rest 60-90 secondsSingle Arm Dumbbell Row x 8-10 reps each arm @2111Rest 60-90 secondsGoal is to increase loads from what you used last week on the Back Squat.B. Three rounds, not for time, of:Wall Sit x 45 seconds (hold a KB in a Goblet Position if you are able to)Strict Pull-ups x 6-8 reps (or Scapular Pull-ups x 8-12 reps)*Hollow Hold x 30-40 secondsTake minimal rest as you move from station to station. This portion should take no more than 10 minutes to complete.*If there are not enough spaces on the pull-up bars, complete 10-15 Reverse Snow Angels

"PERFORMANCE"

A. Six sets of:Back Squat*Set 1 – 5 reps @ 65-70%*Set 2 – 3 reps @ 75-80%*Set 3 – 1 rep @ 85-90%*Set 4 – 8 reps @ 75%*Set 5 – 8 reps @ 75%*Set 6 – 8 rep @ 75%Rest 2 minutesIncrease last week’s loads by 2-3% if you were able to hit all reps successfully.B. Three rounds, not for time, of:Wall Sit x 45 seconds (hold a KB in a Goblet Position if you are able to)Strict Pull-ups x 6-8 reps (or Scapular Pull-ups x 8-12 reps)Hollow Hold, Rock, or Flutter Kick x 30-40 secondsTake minimal rest as you move from station to station. This portion should take no more than 10 minutes 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