Today's classes:Zoom WOD - 12 PMLive Stream - 7 AM & 4:30 PMIn/Outdoor WOD - 5, 6, 7 & 9 AM & 4:15, 5:15, 6:15 PM ????MUST reserve in ZP - HERE????Today's Workout
- Warm Up3 Sets - Lighter DB + Jump Rope
- 10 Single Arm Row (Each - Slower Negative)
- 12 Lunges
- :30 Jump Rope
- Strength IndoorEvery 2 min. for 5 Sets5-10 Unbroken Strict Pull Ups (No Bands - :30 Cap - Sub: Ring Rows|Prone Row|SA Row):30 Hollow Hold (Sub: Shoulder Taps|Push Up Plank|Forearm Plank)OutdoorEvery 2 min. for 5 Sets5-10 Single Arm DB Row (Each Arm):30 Hollow Hold
- Conditioning - "Two-hand Dutch"10 Rounds For Time - 18 min. Cap
- 40 Double Unders (Sub: 80 Single Unders|Jumping Jacks|Plate/Stair/Object Hops|Toe Taps|Standing High Knee March)
- 8 Renegade Row (No Push Up - Alt. - Sub: Single Arm Bent Rows|Lighten Load and Slow Reps)
- 12 Farmers Lunges (Sub: Front Rack Lunges|Suitcase Lunges|Step Ups|Split Squats|Box Squats|Glute Bridges)
- Accessory
- Collect 3 min. in a Hollow Hold
- 50 Weighted Glute Bridges
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