5VCF Workout for Thursday, March 26th

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 Rounds:
:20 Crazy Finnish Exercise
:10 dead bug

*then*

2 rounds:
10 good-mornings
:15 Supine Plank
:15 Side Plank – R
:15 Side Plank – L

Metcon

4 Rounds:
20 Forward Lunges w/plate Overhead
:30 Supine Plank
:30 Side Plank ea side

Bonus Metcon

For Time:
1 Mile Run
60 Alt SA Squat Clean
60 Abmat Sit-up w/weight
60 SA S2O (switch hands every 10 reps)