Workout for Friday, November 13th

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 Kiwanis Park (NOW MOVED TO ZOOM).
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:
6:00
30 DU/SU/Jumping Jacks
8 cossack squat
8 push-up w/t-rotation
8 superman raise

Part A:
12:00 AMRAP:
10 Laying knee tuck
8 Bent-over Row R arm
10 double pulsing goblet squat
8 bent-over row L arm

Part B
15:00 running clock:
4 rounds:
25 jumping air squat
20 sit-ups
15 narrow hand push-up

AMRAP in remaining time:
Burpee

**Push the burpee**

Gym Workout

Engine Day Part A:
32:00 EMOM:
Min 1) 10 Alternating DB/KB Squat Snatch/Snatch
Min 2) 12 Wallball
Min 3) 15 Jumping C2B/Jumping Pull-up
Min 4) Row/Bike for Cals
Min 5) Rest

Score is total cals