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Thursday 6.8.17

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Sorry folks, no yoga in arcata today, back at it next week!

Run bike or row x 3:00

Warmup
Every minute for 6 minutes
Minute 1 – shuttle run x :30
Minute 2 – push-up x 8 + plank til :40
Minute 3 – air squat x 10 + squat hold til :50

Rx1&2
A. Four or five sets of
Bench press x 4-6 reps
Rest 1 minute
Rope climb x 1-2
Rest 1 minute

B. Teams of two (rx2) or three (rx1)
Assault x 100 calories
Air squat x 100
Assault x 80 calories
Sit-up x 80 each
Assault x 60 calories
Push-up x 60
Assault x 40 calories
Ring row x 40
Assault x 20 calories
Burpee x 20

Teammates alternate to complete calories and reps. Partners may assist each other on the assault bike by grabbing the bike handles and helping push and pull)