Thursday May 7th

7:00am Class – Join URL: https://zoom.us/j/921806302

8:30am Class – Join URL:https://zoom.us/j/226909441

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

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

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

Breathe:

5 seconds inhale – 10 seconds exhale while humming x 8 sets (2:00)

General Warm up:

Run/Row/Bike/Jump rope x 2 minutes. Nasal breathe only. Adjust intensity to be able to keep mouth shut.
Extra challenge: Do it while holding a mouthful of water.

Mobility:
A. Crawl – 2 minutes
B. Hip Mobilization – 2 minutes

Part 1:

Row or Run: 2 x 4 minutes & 5 x 1 minutes
Rest 2 minutes after each 4 minute run and then 30 seconds after 1 minute runs

Part 2:

EMOM for 10:00:
1. 20 KB Swings
2. Push Ups x 10
3. 20 KB Swings
4. Diamond Push Ups x 10
5. 20 KB Swings
6. One-Arm Row (left) x 10
7. 20 KB Swings
8. One-Arm Row (right) x 10
9. 20 KB Swings
10. Dead Bug x 10/side

Scale:

KBS => RKBS, Pushups => Box/Bench/Knees

Notes:

In Part 1 Work for max distance on each interval. Remain consistent and try to beat previous attempt on each interval. Work to get at least 30 seconds rest each minute. The rows should be slow and controlled.

Cooldown: Walk 5 min

Alternative:

Part 2:

EMOM for 10:00:
1. 20 Power Snatch (75/55)
2. Push Ups x 10
3. Power Snatch
4. Diamond Push Ups x 10
5. Power Snatch
6. One-Arm Row (left) x 10
7. Power Snatch
8. One-Arm Row (right) x 10
9. Power Snatch
10. Dead Bug x 10/side

Express:

Breathe:

5 seconds inhale – 10 seconds exhale while humming x 8 sets (2:00)

General Warm up:

Run/Row/Bike/Jump rope x 2 minutes. Nasal breathe only. Adjust intensity to be able to keep mouth shut.
Extra challenge: Do it while holding a mouthful of water.

Mobility:
A. Crawl – 2 minutes
B. Hip Mobilization – 2 minutes

Part 2: