Saturday 7.11

Join us for our LIVE Zoom classes! Click the links below to access the AM or PM class. *After joining the room and dialing in, please mute your microphone (to better hear the coach’s instruction), and turn your video on so we can SEE you and COACH you from here.

*Please note: When you sign into a live class, you will now be required to enter password 14850.

*REMINDER - New Schedule! We no longer have an 8:30am class scheduled on Saturdays.
10:00am Live Yoga with Lex HERE. Meeting ID: 878 2894 5176
10:00am Live Pallas Kids Class HERE. Meeting ID: 731 077 1702
- Today’s Pallas Kids Workout: 6 Stations: 20 seconds on/10 seconds off (2 rounds/6 minutes total)
  - Couch/Box Jumps
  - Hollow Rocks
  - Wallball Shots *Will need a pillow, or lightweight ball, and space on a wall to throw!
  - Burpees
  - Planks
  - Presses *Will need 2 lightweight dumbbell, 2 soup cans, 2 similar weight books, etc.

Here is a link to the Pallas Fitness YouTube page, where Tim posts daily movement breakdown, progressions and scaling tips for each days workout!

https://www.youtube.com/channel/UCXnEj553Bgnb3NHbCP2uTqw

7/11/2020 - At Home Fitness Part 1

Score Type:: Not Scored

Description:

WARM-UP - 2x 2:00 with :30-45 rest between rounds
:20 High Knees
:10 Bunny Hops in place
-then-
3x
5/5 Single Leg Glute Bridges
5/5 Single Leg Deadlifts (slow descent, no load)
5/5 Bicycle Crunches

7/11/2020 - At Home Fitness Part 2

Score Type:: Not Scored

Description:

STRENGTH/PLYO:
5 x
10 Kneeling Hip Thrust
3 (Kneeling Jump + Vertical Jump)

7/11/2020 - At Home Fitness Part 3

Score Type:: Total Time

Description:

CONDITIONING:
For time:
200 KB Swings
*EMOM, including 0:00, 5 burpees
100 Sit-ups
*EMOM, :20 Plank
**20 Minute Cap

7/11/2020 - At Home Fitness Part 4

Score Type:: Not Scored

Description:

PUMP PARTY!
3 x
5-10 Chin-ups (or Supinated Row)
5 x
15 Curls
15 Skull Crushers

MOBILITY:
1:30 Bicep Smash each side
2:00 Saddle Pose
2:00 Standing Straddle

Tim PaulsonJuly 5, 2020