Wednesday 7.8.2020

"FITNESS," "PERFORMANCE," & "HOME WORKOUT"

Every 90 seconds, for 24 minutes (4 sets) for max reps of:Station 1 – 60 seconds of Dumbbell or Kettlebell Floor Press from Glute Bridge (choose a weight that you can move throughout the 60 seconds)Station 2 – 60 seconds of Banded Pull-Aparts (Standing, Tall Kneeling, Half-Kneeling, mix it up!)Station 3 – 60 seconds of Plank Hold (or Front Leaning Rest on Rings)Station 4 – 60 seconds of Rowing or Ski Erg (for Calories)

"AEROBIC DEVELOPMENT"

Seven or Eight sets @ 70-75% effort:1 Minute Ski Erg1 Minute Run1 Minute Bike1 Minute Jump Rope1 Minute Front Leaning Rest (High Plank Hold)