Thursday 11.7.2019

 

*Reminder: No BURN Class today at 8:15!

“FITNESS” & “PERFORMANCE”

A. Three sets of:
Dumbbell Floor Press x 6-8 reps @3011
Rest 45 seconds
Alternating Lateral Lunges x 8-10 reps @3011
(hold a KB in goblet position if you can)
Rest 45 seconds
Tall Kneeling Band Pull-Aparts x 10-12 reps @2011
Rest 45 seconds
Tuck Sit to Single Leg Extension x 3-5 reps each side
(hold for 2 seconds a leg extended, then return to the tuck position for 2 seconds, then repeat on the other side, for 3-5 reps each side)
Rest 45 seconds

B. Complete as many rounds and reps as possible in 15 minutes of:
15/10 Calorie Assault Bike
150ft Farmer’s Carry
150m Run
15 Hollow Rocks

“ENDURANCE”

Assault Bike Workout (via Chris Hinshaw)
Part 1:
6 sets:
90sec at fast pace,
90sec at easy pace.
Details: Goal during the 90sec easy pace interval is to get half (50%) the calories you accumulated during the 90sec fast pace interval. Rest 3min before starting Part 2.
.
Part 2:
6 sets:
60sec at easy pace
60sec at fast pace
Details: Goal during 60sec fast pace interval is to get double (2x) the calories you accumulated during the 60sec easy pace interval
Total: 30min

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