Workout for Wednesday, September 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.
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 moderate pace:
30 jumps w/heels to ground
10 Sumo squats
30 Shoulder taps (15 ea side)
10 Crunches

4 Rounds:
5 Strict Press + 5 Push press ea arm
10 SL Romanian Deadlift ea leg

Part B:
For Time:
30 Sumo Deadlift High pull
10 Single Arm Thruster ea arm
20 Sumo Deadlift High Pull
20 Single Arm Thruster ea arm
10 Sumo Deadlift High Pull
30 Single Arm thruster ea arm

Gym Workout

Deload Part A:
4 Rounds:
:30 seated tricep extention
:30 rest
:30 Barbell curls
:30 rest
:30 Hollow Hold
:30 rest

Deload Part B:

5:00 AMRAP:
10 wallballs
5 pull-ups

2:00 rest

5:00 AMRAP:
10 Ring dips/box dips
5 burpee bar touch