5VCF Workout For Thursday, June 4th

Classes will be coached and live streamed at 9:30am 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.)
Zoom Workout

Warmup:
1:00 jog in place
1:00 jumping jacks
1:00 burpees
1:00 lunges
1:00 push-ups
1:00 air squats

Part A:
3 Rounds:
:30 ME Curls
:30 rest
:30 ME close hand push-up
:30 rest
:30 ME hollow hold
:30 rest

Part B:
3 rounds:
4:00 run (2:00 out/back)
50 mountain climbers
25 squat jumps

Gym Workout

Warmup:
8:00 amrap:
30 ski jumper
10 air squat
30 mountain climber
5 inchworm w/push-up

Part A:
10:00 EMOM:
min 1) 8 Thrusters
min 2) 12 deadlifts
*same weight*

Part B:
12:00 AMRAP:
200m run
10 sa oh forward lunge (R arm)
12 russian twist (6 ea side)
10 sa oh forward lunge (L arm)
12 sa push press (6 ea side)