Workout For Wednesday, July 22nd

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

Warmup:
8:00 moderate pace:
6 squat up/over
5 inchworm + push-up
50 jumps w/heels to ground
10 big arm circles ea direction
10 big torso twist ea direction

Part A:
“Deck of Cards”
Hearts = Wide hands push-up
Diamonds = Cossack Squat ea leg
Spades = KBS
Clubs = Press (push press/sa push press ea arm)
Jacks = :30 Supine Plank
Queens = 1:00 ME two foot mountian climber
Kings = :45 Plank
Jokers = 25 burpees

Gym Workout

Warmup:
3 Rounds or 6:00
30 DU/30 SU
8 RDL w/WB
8 squat jump
30 flutter kicks

Part A:
2 Rounds:
:40 T2B/K2C
:20 Rest
:40 WB Squat Clean
:20 Rest
:40 Russian Twist
:20 rest

Part B:
18:00 AMRAP:
25 Wallballs
25 Abmat Sit-up
25 G2O w/plate (45/35)

*Starting at “GO” & every 6:00 run 400 w/wallball*