Workout for Friday, September 4th

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

At-home workout

Warmup:
6:00 AMRAP:
5 Inchworm + push-up
10 Sumo Squat
8 Kick-sit
25 Jumping Jacks

Part A:
4 Rounds:
:40 Alternating Renegade Row
:20 Rest
:40 SA Floor Press (L arm)
:20 Rest
:40 Oblique Crunch (alternate hands ea round)
:20 rest
:40 SA Floor Press (R arm)
:20 rest

Part B:
16:00 EMOM:
Min 1) 15 sit-ups/weighted sit-up
Min 2) 12 Pistol Squat/SL Squat to chair
Min 3) 10 SDHP
Min 4) 12 SA Hang Clean & Press (6 ea arm)

Gym Workout

Build Day Part A:
10:00 EMOM:
Min 1) 6 Strict Press
Min 2) :30 Hollow Hold

Build Day Part B:
5:00 AMRAP:
KB SDHP
KB Goblet squat
*1-2-3-4-5 . . etc

2:00 rest

5:00 AMRAP:
Back Rack Forward Lunge (50% Back Squat 1RM)
**can take from rack**