12
May
Wednesday May 13th
7:00am Class – Join URL: https://zoom.us/j/921806302
9:00am Class – Join URL: https://zoom.us/j/668158686
5:30pm Class – Join URL: https://zoom.us/j/447006258
Warm-up:
2 minute Bike/Row/Run & 2 min Jump Rope (45/15).
Mobility:
Pigeon Stretch – 2 min each side, Turnback Stretch – 1 minute each side, Knight Stretch on box – 1 minute each side.
Specific Warm-up:
40 second Bike/Row/Run, rest 20 seconds, 40 seconds DU/SU/Speed Steps.
Part 2:
Double Tabata Bike & Double Tabata DU/SU/Speed Steps. (40 seconds on/20 seconds rest, 10 sets of each. Bike/Row/Run 1st then DU/SU/SS)
Scale:
Bike => Row or Run (Measure out a 40 second run, run 20 seconds, mark your spot, turn around)
Notes:
2 to 1 work to rest so it is a short rest. Don’t go out at 100% and die off. Try and hold around 90% effort. You can mix and match your jump rope but not Bike/Run/Row.
Cooldown:
Walk/Jog – 1 minute, Roll Calves – 1 minute each side
Express:
Mobility:
Pigeon Stretch – 2 min each side, Knight Stretch on box – 1 minute each side.
Specific Warm-up:
2 Rounds of 40 second Bike/Row/Run, Rest 20 seconds, 40 seconds DU/SU/Speed Steps.
Part 2:
Double Tabata Bike & DU/SU/Speed Steps. (40 seconds on/20 seconds rest, 10 sets of each
Scale:
Bike => Row or Run (Measure out a 40 second run, run 20 seconds, mark your spot, turn around)
Notes:
2 to 1 work to rest so it is a short rest. Don’t go out at 100% and die off. Try and hold around 90% effort.
Cooldown:
Walk/Jog – 1 minute, Roll Calves – 1 minute each side
