5VCF Workout For Saturday, April 11th

“>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

5:00 Mobility

*then*

3 rounds:
10 broomstick goodmorning
10 glute bridge w/pause
10 hollow rock
10 superman raise

Metcon

Part A:

10:00 EMOM:
1) 8 deadlift/heavy object pick-up
2) 5 Inchworm + push-up

Part B:

27-21-15-9:
Double Pulsing Goblet Squat/air squat
Crunches
Piked Shoulder Taps

Bonus Metcon

Trail Run/Ruck:

60:00 of hiking/trail running/rucking, etc. Get outside and move with a purpose. Make this a challenge. You push yourself here.

*Take photo of where you went and post/tag us*