5, 5, 5, 3, 3, 3
Weight increases in each set (denoted by commas between).
Rest as needed between sets. End as heavy as possible for 3 solid, uninterrupted reps.
Up to 5 minutes rest, then:
Count and note number of completed rounds and half-rounds.
Focus on efficient, organized movement and specific breathing.
1 to 3 months attendance: 20 sets minimum
4 to 12 months attendance: 25 sets minimum
12 months + attendance: 30 sets minimum
If applicable, each set under the requirement at the end of 12 minutes equals 1 minute on the Airdyne.
*The burpee should be tight and explosive, using good midline stability and control to snap us up off the ground.
**Each lunge step should find the front leg ending at a 90-degree angle and the back straight. Just because we’re stepping forward doesn’t mean we’re leaning forward.
New bandana available now. If you’re in Rochester, NY, come get one.
If not, they’ll be online tomorrow…