04/22/20: Wednesday

The gym is closed due to COVID-19 until further notice.
Today’s virtual classes via ZOOM –
WOD – 7 & 9 AM, 12 & 6 PM
Kids’ Class – 4 PM
Oly Class – 5:15 PM
Meditation – 7:30 PM
*******BH Click HERE to reserve and join classes!*********
*******WF Click HERE to reserve and join classes!*********

---

Today’s Workout

• Warm Up
  • 10 High Knee Pulls
  • 10 Quad Pulls
  • 10 Rockstars
  • 10 Lateral Step Overs (Each Direction – DB standing up)
  • 10 Squat Jumps
  • 10 KB/DB Deadlifts
  • 10 Swings
  • 10 Tuck Jumps
  • 10 Step Ups

• Conditioning – “Rappers Delight”
  For Time
  • 21-15-9
    • Box Jumps (Sub: Jump Overs|Broad Jumps|Step Ups)
    • Swings (Sub: Single/Double Arm DB Hang Power Cleans|Good Mornings|Glute Bridges)
  • 2 min. Rest
  • 15-12-9
    • Box Jumps
    • Swings
  • 1 min. Rest
  • 12-9-6
    • Box Jumps
    • Swings

• Accessory
  4 Sets
  • 10 Cossack Squats (Each Side)
  • 10 Lateral Step Ups (Each Side)