5VCF Workout for Monday, April 13th

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

Warmup
10:00 moderate pace:
12 Air squat over fence
6 T-push-up (3 ea side)
:30 Hollow Hold
20 Crazy Finnish Exercise

Metcon

Part A:
10:00 EMOM:
1) 5 Squat Clean w/object
2) 5 Push Press w/pause

Use same object for both

Part B:
3 Rounds For Time: (15:00 cap)
30 Abmat Sit-up
10 HSPU/Piked Push-up/HRPU
30 Alt SA FR Forward Lunge


Bonus Metcon

Bonus Part A:
A1) Snatch Balance:
3×5

A2) Jerk Balance:
3×5

Bonus Part B:
For Total Reps:
2:00 ME Bike/Row/Run
2:00 Rest
2:00 ME Burpee over object
2:00 Rest
2:00 ME Thrusters (45/35)
2:00 Rest
2:00 ME Bike/Row/Run