Workout For Friday, July 24th

Classes will be coached and live streamed at 9:30am on Monday, Wednesday and Friday. On Tuesdays and Thursdays there will be a 7am outdoor class at Toole Park (track on the Kim Williams trail).
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:
4 Rounds:
12 Alt SL RDL
:30 Plank
12 air squat
:30 Deadbug
12 Lung w/rotation

Part A:
Core Blast:
4 Rounds:
:40 Laying Knee Tuck
:20 rest
:40 Plank
:20 rest
:40 Crunches
:20 rest
:40 Supine Plank
:20 rest

Part B: (18:00 Cap)
5 Rounds:
25 Goblet Squat
20 Sit-up
15 HRPU

Gym Workout

Warmup:
2 rounds:
400m run
12 empty bar back squat
8 Empty bar goodmorning
12 Spiderman Push-up

Part A:
10:00 EMOM:
Min 1) 8 Back squat
Min 2) 10 Alt SL RDL (use KB)

Part B:
On running 13:00 Clock:
3 Rounds
12 Deadlift (225/155)
12 HSPU/piked hspu

*AMRAP in remaining time*
Alternating SA DB Squat Clean Thruster
(50/35)