5VCF Workout for Wednesday, March 25th

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

2 Rounds:
10 step-ups
10 shoulder taps

*Then*

2 rounds:
:30 Hollow Hold
:30 plank
:30 crunches
:30 birddog
:30 burpees

Metcon

8 Rounds:
8 burpee to plate
8 v-ups w/:02 pause at top
8 Plank get down/up

(use weight for planks if possible)

Bonus Metcon

16:00 EMOM:
1) :45 DU/SU
2) :45 SA Thruster – R
3) :45 Flutter Kick
4) :45 SA Thruster – L