5VCF Workout for Tuesday, April 14th

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

Warmup
4 Rounds:
10 Broomstick goodmorning
10 Broomstick passthrough
10 Alt Bromstick OH Lunge w/twist
25 Jumping Jacks

Metcon

Part A:
A1) Split Squat:
3×5 ea leg

A2) Weighted push-up/push-up:
3xME

Part B:
4 Rounds for total reps:
:45 ME Goblet Squat
:15 rest
:45 ME RKBS/Object swing
:15 Rest
:45 ME Chair Dips
:15 rest

Bonus Metcon

Bonus Part A:
12:00 EMOM:
1) 10 SDHP
2) 12 DB Hammer Curls (6 ea)

Bonus Part B:
Every 3:00 for 18:00:
5 SA Hang Clean & Split Jerk – R
5 SA Deadlift – R
50 DU/100 SU
5 SA Hang Clean & Split Jerk – L
5 SA Deadlift – L