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
:30/:30 x 32DB press Plank hold DB row Copenhagen R Copenhagen L DB skull crusher DB russian twist DB delt fly
10 min stretching 30 min amrap 400m run20 Ring row 30 pushups40 sit ups50 air squats Rest 2 min in between rounds
Skill: Bar muscle-ups AMRAP in 20 minutes, for quality:1-5 bar muscle-ups or progression100m jog10 wallballs100m jog60s skipping practice
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