No Coached ZOOM classes today
Warm-up
10 minutes:
10 Toe touches
10 Up/Down dogs
10 Thoracic bridges
10 Alternating side lunges
WOD (Wear a vest if you have one!)
AMRAP in 7 minutes:
5 Burpees
10 Air squats
– Rest 3 minutes –
AMRAP in 7 minutes:
10 Box jumps
15 Kettlebell swings
– Rest 3 minutes –
AMRAP in 7 minutes:
15 Sit-ups
20 Walking lunges
20 minutes, for quality:10 alternating thoracic bridge5 reps per side, half turkish get-up10 alternating sit-through5 reps per side, side lunge to bowler squat 2 Rounds
Row tech+Partner Rowling to 2,000m *For every meter off, perform 2x down-ups “Tailpipe”750/600m row50 air squats50 alternating dumbbell snatch50 air squats750/600m row*1 partner works while the
20 min AMRAP10 double-DB box step-overs 5 shuttle runs10 toes to bar 5 shuttle runs Finisher:1-10 pushup2-20 knee to elbow mountain climbe
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