Workout for Monday, September 14th

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:
7:00 AMRAP:
12 alternating lunges w/shoulder stretch
30 skate jumps
12 air squats
30 ski jumpers
12 slow lower push-up

Part A:
12:00 EMOM:
Min 1) 12 Split squat (6 ea leg)
Min 2) 12 Slow lower SA Strict Press (6 ea side)

Part B:
12:00 AMRAP:
10 Alternating SA Man-maker
20 Sit-up
10 Alternating SA Renegade Row

Gym Workout

Retest/deload Day A:
Back Squat:
16:00 to find 1RM Back squat

Retest/deload Day B:
8:00 AMRAP:
10 box jumps
15 Sit-ups
20 KBS

Done @ moderate pace.