Workout for Wednesday, November 11th

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

Warmup:
6:00
20 line hops ea way
10 Air Squat
5 push-up
10 lunge w/twist
5 burpee

Part A:
3 Rounds:
:40 work / :20 rest
– SL weighted glute bridge L leg
– SL weighted glute bridge R leg
– SL RDL L leg
-SL RDL R leg

Part B:
Every 4:00 for 4 rounds:
20 Goblet Squat
20 sit-up
60 jump lunge

Gym Workout

Athletic Day Part A:
10:00 EMOM:
Min 1) 5 Pause Deadlift
Min 2) :40 Hollow Hold

**Deadlift should be heavy**

*:03 pause at top of deadlift*

Athletic Day Part B:
6:00 AMRAP:
8 Push press (135/95)
9 Box Jumps
10 Cleans (135/95)

3:00 Rest between amraps

6:00 AMRAP:
8 Push Press (95/65)
9 Box Jump
10 Clean (95/65)