5VCF Workout For Tuesday, April 7th

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

3 Rounds:
10 Broomstick Goodmorning
:30 Plank from hands
10 Slow air squat
:30 birddog from knees
10 Lunge w/shoulder stretch

Metcon

Part A:

3 Rounds for quality:
7 ea YTWA w/soup cans
12 Floor Press w/object
Wall-sit w/10 figure-8 ea direction (soup can or other object)

Part B:

7:00 AMRAP:
10 Kick-Sit (5 ea side)
20 Skate Jump (10 ea side)

*3:00 Rest*

7:00 AMRAP:
12 Sumo Deadlft High-pull w/object
12 Cossack Squat (6 ea side)

Bonus Metcon

Bonus Part A:

A1) Barbell Curls:
4×8

A2) Bent-over Row:
4×8 w/pause

Can use backpack/db/kb and change to Single-arm

Bonus Part B:

10 Rounds:
11 KBS
8 Sit-up
5 Burpee over KB