Workout for Thursday, November 19th

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:
5-7 Minute Moving warmup

Part A:
4 Rounds:
:40 work / :20 rest
– SA Floor press R arm
– SA Floor press L arm
– Tall kneeling bottom up KB curl
– Seated Stradle Leg lift

Part B:
6:00 AMRAP:
12 Alternating SA OH Forward Lunge (6 ea arm)
12 crunches

2:00 rest

6:00 AMRAP:
12 weighted cossack squat
12 HRPU

Gym Workout

Athletic Day Part A:
4 Rounds:
:30 work / :30 rest
– S2O (135/95)
– C2B/Pull-up
– Bicycle Crunch
– Plyo Push-up

Athletic Day Part B:
10-16-22: (8:00 cap)
G2O (45/35)
Box Jump-Over

*Modify to ensure you can do the G2O as close to unbroken as possible, this should be very quick*