Wednesday 8.12.2020

**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 prompts.  Let us know if you have any questions at all!

"FITNESS"

A. Every minute, on the minute, for 12 minutes (3 sets of each):Minute 1 -- Filly Carry x 30-40 Seconds Left SideMinute 2 -- Broad Jumps x 4-6 reps (Or Single Leg Hip Bridges x 6/side)Minute 3 -- Filly Carry x 30-40 Seconds Right SideMinute 4 -- Hollow Hold x 30-40 secondsB. Against a 12-minute running clock, complete:45/36 Calorie Echo Bike (4 minute cap)followed by...As many rounds and reps as possible of:6 Push-ups9 Ball Slams12 Stationary Lunges

"PERFORMANCE"

A. Every minute, on the minute, for 12 minutes:Power Clean x 1 rep*Set 1 – 55%*Set 2 – 60%*Set 3 – 65%*Set 4 – 70%*Set 5 – 75%*Set 6 – 80%*Sets 7-12 – 80+%B. Against a 12-minute running clock, complete:45/36 Calorie Echo Bike (4 minute cap)followed by...As many rounds and reps as possible of:3 Strict Handstand Push-ups6 Pistols9 Pull-ups

"HOME WORKOUT"

A. Every minute, on the minute, for 12 minutes (3 sets of each):Minute 1 -- Loaded Unilateral Carry x 30-40 seconds Left SideMinute 2 -- Broad Jumps x 4-6 reps (Or Single Leg Hip Bridges x 6/side)Minute 3 -- Loaded Unilateral Carry x 30-40 seconds Left SideMinute 4 -- Hollow Hold x 30-40 secondsB. Against a 12-minute running clock, complete:800 Meter Runfollowed by...As many rounds and reps as possible of:6 Push-ups9 V-Ups12 Stationary Lunges

"AEROBIC DEVELOPMENT"

Row 200 Meters @2k PR Pace (or moderately fast)Row 400 Meters easyRow 150 Meters @2k PR PaceRow 300 Meters easyRow 100 Meters @2k PR PaceRow 200 Meters easyRow 50 Meters @2k PR PaceRow 100 Meters easyRest 3 minutesx 3 sets