Friday 5.22.2020

 


*Live Class on ZOOM at Noon! Join through the link here

*FYF Meet-ups at 7am and 9am!

“HOME WORKOUT”

Warm-up:
100m Warm-up Run
10 Goblet Good Mornings
50-ft of Samson Lunges
50-ft of Spiderman Crawl
30 Plank Shoulder Taps
50-ft of Butt Kicks
50-ft of High Knees
10 Goblet Squats

Then….

A. Complete as many rounds and reps possible in 8 minutes of:
10 Kettlebell Swings or Dumbbell Snatches
20 Jumping Lunges
100-Foot Bear Crawl

Rest 2 minutes, and then…

B. Complete as many rounds and reps possible in 8 minutes of:
5 Bent Over Rows Each Arm
10 No-Push-up Burpees
200-Foot Shuttle Run

*Set up cones or markers 25 feet apart, and perform 4 lengths to accumulate your 100-foot Bear Crawl, and 8 lengths to accumulate your 200-ft Shuttle Run.

“AEROBIC DEVELOPMENT”

Bike, Run, or Row:
30 Seconds @moderate intensity
Rest 15 seconds
x 6 rounds (record total distance)

Rest 1-2 minutes, then…

1 Minute @same speed as above
Rest 15 seconds
x 3 rounds (record total distance)

Rest 1-2 minutes, then…

90 Seconds @same speed as above
Rest 15 seconds
x 2 rounds (record total distance)

Rest 1-2 minutes, then…

3 Minutes @same speed as above (record total distance)