Friday 12-04-2020 Starke HomeFit

A. Strength- 4 sets  (24 min)
1:00 goblet squats
0:30 rest
1:00 single arm KB/DB strict press (0:30 per side)
0:30 rest
1:00 weighted step ups
0:30 rest
1:00 strict dips
0:30 rest

B. 5 RFT
time cap: 15 min

20/15 cals
10 burpee box jumps

Workout Notes/Intentions: Part A is a strength portion, in the format of one minute work, 30 seconds rest. The goal is to be smooth and consistent for the entire minute. We don’t want you going hard for 20 seconds and then putting your bell down to rest, and then picking it back up. You should be moving for the full minute. Each movement is followed by 30 seconds of rest. Part A might feel a bit like cardio, and that’s okay! 

Part B will be 5 rounds. If you have a machine, ladies will do 15 cals, guys will do 20. If you do not have a machine, you can substitute any type of conditions (skipping, running, stairs, etc.). The cals will take most people on average, about 1 minute or slightly under. For the 10 burpee box jumps, try to have a box/stairs/object to jump onto each rep. If you are able to jump onto a box or similar, you should stand up tall, opening your hips at the top. You can step down or jump down. Time cap is 15 mins.