Wednesday 5.20.2020 (Home Workout)

 

**Today’s Live Classes:**

“HOME WORKOUT”

Warm-up/activation work:
Two sets of:
30 Seconds of Cyclical Work (Run, Row, Bike, Ski, Jump Rope)
30 Seconds of Inchworms w/shoulder taps on each rep
30 Seconds of Alternating Limb Arch-Ups
30 Seconds of Russian Baby Makers
30 Seconds of Down-Dog Toe Touches
Rest 30 seconds

Every 90 seconds, for 30 minutes (5 sets of each):
Station 1 — 10-12 Thrusters + 30 Second Plank Hold
Station 2 — 45-60 Second Loaded Carry (or 8-10 Power Cleans + 20 Second Side Plank each side)
Station 3 — 8-10 Burpees + 30 Second Reverse Plank
Station 4 — 45-60 Second Bike, Row, Run, Ski, or Jump Rope (or 30 Seconds of Lateral Hops + 30 Seconds of Jumping Jacks)

*Check the video for substitutions and strategies!

“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)