5VCF Workout For Thursday, April 9th

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.)

3 Rounds:
10 Deadbug
10 goodmorning/rdl
10 cossack squat


3 rounds:
:30 wall-sit
10 Kick-sit


Part A:

A1) High Pull

A2) Split Squat:
3×8 ea leg

Part B:

15:00 EMOM:
1) :45 Mountain Climbers
2) :45 Dips
3) :45 Alt SL Glute Bridge

Bonus Metcon

Active Recovery:
spend 30:00 – 60:00 either rowing/biking/running/hiking, or a combination of these. The pace should be as close to conversational as possible.