5VCF Workout For Friday, April 10th

Classes will be coached and live streamed at 9am, 12pm, and 6pm on Weekdays
Click here to join any of the live stream classes.
(To join the live workouts you need to have Zoom downloaded on your phone or computer.)
Warm-up

8:00 at warmup pace:
20 flutter kick
10 jumping air squat
5 Plank up/down

Metcon

Part A:

3 Rounds for quality:
10 SA Curls
10 SA Bent-over-Row w/pause

Any Object for these:
soup can
purse/small bag
db/kb
small bucket
book
plastic bag w/apples
anything

Part B:

For Time: (16:00 Cap)
30 Burpees
60 Alt Overhead Lunge
30 Burpees

*you can drop number of burpees if you need in order to finish under 16:00. either 20 burpees or 15 burpees. For the overhead lunges, you can sub either a front rack lunge or just bodyweight lunge.

Bonus Metcon

Bonus Part A:

A1: Ghost Jerks:
3×12

A2: Turkish Get-up:
3×6 ea arm

Can use db/soup can/book for tgu

Bonus Part B:

3 Rounds :
100 Du/200 Su
10 SA Push Press – R arm
10 SA Push Press – L Arm
10 Pull-up

Can use arm circles w/high knees for du/su
can use any object to press overhead
Can sub bent-over row for pull-up