5VCF Workout For Wednesday, June 3rd

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:
Warmup:
3 Rounds:
:20 Side plank – R
:20 Side Plank – L
10 Sumo Squat
5 Inch worm + Push-up

*then*

2 Rounds:
12 Goodmorning/RDL
:30 Supine Plank
12 Airsquats up/over

Part A:
Pause Front Squat:
4×5 w/:03 pause at bottom

Part B:
21-15-9:
Burpee over object
Russian Twist ea side
Goblet Squat

Gym Workout

Warmup:
2 rounds:
400m run
10 sumo squat
10 curls w/empty bar
10 push press w/empty bar

Part A:
8:00 EMOM:
min 1) 8 KB Sit-up (4 ea arm)
min 2) :30 weighted plank from forearms

Part B:
Every 3:00 for 15:00:
10 Handstand push-up
10 pull-up
10 Squat Clean