5VCF Workout for Monday, April 6th

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 warmup pace:
10 Sumo Air Squat
5 inchworm + push-up
30 jumps w/heels touching

Metcon

Part A:
A1) SL RDL w/Pause:
3×6 ea leg

A2) Tempo Front Squat:
3×5
Tempo = 53X0

Part B:
12:00 AMRAP:
3 Plank up/down
6 Dips
9 Burpees
12 Jump Lunges

Bonus Metcon

Bonus Part A:
3 Rounds:
:15 SA OH Squat Hold ea arm
5-10 Strict Pull-up
:30 Hollow Hold

Bonus Part B:
2 Rounds of:
21-15-9:
Hang Power Snatch
Floor Press

Both w/empty barbell

*you can sub power snatch for KBS and for the floor press you can use any object like soup cans, weight plate, etc. . *

https://www.youtube.com/watch?v=SMAZj–pL_c&feature=emb_title