Thursday May 28th

7:00am Class – Join URL: https://us02web.zoom.us/j/87673714557

8:30am Class – Join URL: https://us02web.zoom.us/j/87526893563

12:00pm Class – Join URL: https://us02web.zoom.us/j/96082985153

5:00pm Class – Join URL: https://us02web.zoom.us/j/98439693042

6:30pm Class – Join URL: https://us02web.zoom.us/j/95950825727

Breathe:

5 seconds inhale – 5 second hold – 10 seconds exhale – 5 second hold x 5 sets (2:05)

General Warm up:

30 seconds Run – 30 seconds Walk x 4:00

Mobility:

A. Couch Stretch x 1:00/leg
B. Down Dog/Up Dog x 1:00

Part 1:

3 Rounds. Body weight only.
A1. Plank March x 20 reps/arm alternating
A2. Wall Sit x 60 seconds
A3. Turkish Get-up x 1R/1L balancing shoe on your fist

Rest 60-90 seconds between sets:

Part 2:

5 RFT
200m run (about 1:00) @ 80% effort
30 Air Squats
20 Hollow Rocks

Scale:

Run => 250/225m Row, Hollow Rocks => :30 Hollow Hold

Notes:

Keeping an ~80% effort of the run will allow you to go hard on the Squats and Hollow Rocks.

Express:

Breathe:

5 seconds inhale – 5 second hold – 10 seconds exhale – 5 second hold x 5 sets (2:05)

General Warm up:

30 seconds Run – 30 seconds Walk x 2:00

Mobility:

A. Couch Stretch x 1:00/leg
B. Down Dog/Up Dog x 1:00

Part 1:

2 Rounds. Body weight only.
A1. Plank March x 20 reps/arm alternating
A2. Wall Sit x 60 seconds
A3. Turkish Get-up x 1R/1L balancing shoe on your fist

Rest 60 seconds between sets:

Part 2:

4 RFT
200m run (about 1:00) @ 90% effort
30 Air Squats
20 Hollow Rocks

Scale:

Run => 250/225m Row, Hollow Rocks => :30 Hollow Hold

Notes:

Keeping an ~80% effort of the run will allow you to go hard on the Squats and Hollow Rocks.