05/10/20: Sunday

The gym is closed due to COVID-19 until further notice.
Today’s virtual classes via ZOOM –
WOD – 9 AM
Spin – 9 AM with Kris
👩💐Mom & Me Mother’s Day WOD *Mother’s Day Special – 10 AM with Sam
🧘‍♀️Yoga *Mother’s Day Special – 11 AM with Karen
*******BH Click HERE to reserve and join classes!*********
*******WF Click HERE to reserve and join classes!*********

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Today’s Workout

• Warm Up
  3 Rounds
  • :30 Jump Rope (Singles -> Doubles)
  • :30 Hollow Hold
  • :30 Glute Bridges
  • :30 Push Up + Shoulder Tap

• Conditioning – “Whip N’ Dip”
  *****Equipment Version*****
  15-20 Stationary or Ring Dips
  *****Normal Version*****
  5 Rounds

• • In 1:30
    • 30 Bicycle Crunches (R+L=1 Rep – Sub: :40 Hollow Hold|:40 Plank)
    • Max Doubles (Sub: Single Unders|Jumping Jacks|Plate/Stair/Object Hops|Toe Taps|Standing High Knee Marches)
  • Rest :30
  • In 1:30
    • 15-20 Strict Box Dips (Sub: Box Dips w/ Bent Knees|Push Ups|45-60 Shoulder Taps)
    • Max Doubles
  • Rest :30

• Accessory
  3 Sets
  • 20 Bird Dogs
  • :20 Table Top Hold
  • 20 Dead Bugs
  • :20 Table Top Hold