Workout for Monday, November 16th

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

At home workout:

Warmup:
6:00:
15 jumping jacks
10 sumo squat
10 rkbs
10 hollow rock

Part A:
20:00 EMOM:
Min 1) 20 KBS
Min 2) 10 Slow lower push-up
Min 3) 20 Goblet Squat
Min 4) 10 slow laying knee tuck

Part B:
8:00 AMRAP:
Double pulsing burpee

Gym Workout

Build Day Part A:
Every :90 for 6 Rounds:
5 Deadlft w/:03 lower

Start at moderate weight and build

Build Day Part B:
16:00 EMOM:
Min 1) ME Strict Press in 1 set
Min 2) ME Strict Pull-up in 1 set
Min 3) ME Heavy Russian Swing in 1 set (70/53)
Min 4) ME Goblet Squat in 1 set (70/53)

strict press weight needs to be light enough you can do at least 8 to 10 reps unbroken

**Log Total reps, and in notes break it down by movement, so we are looking to see total strict press, total pullups, total swings, and total goblet squats**