5VCF Workout for Friday, March 20th

Classes will be coached and live streamed at 6am, 12pm, and 6pm on Weekdays and 8:30am on Saturdays.
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

3 Rounds:
10 slow air squats
:30 Pigeon Pose ea side
10 sumo squats

*then*

3 rounds:
10 Broomstick/pvc dislocates
8 overhead squats
10 sit-ups
8 overhead squats

Metcon

Every 3:00 for 15:00:
24 sit-ups
20 reverse lunges (can use weight)
14 overhead squat

Cooldown

10:00 walk outside