09/10/20: Thursday

Today’s classes:
Zoom WOD – 12 PM
Live Stream – 4:30 PM
In/Outdoor WOD – 5, 6, & 9 AM & 4:15, 5:15, 6:15 PM 🚨MUST reserve in ZP – Click HERE🚨

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Today’s Workout

• Warm Up
  3 Sets – :40 On|:20 Off
  • Glute Bridges (2-Press Ups|3-Superman)
  • Step Ups (2-Tuck Jumps|3-Box Jumps)
  • Sit Ups (2-Lemon Sueezes|3-V Ups)

• Strength
  

  Indoor :30 On|:30 Off for 10 min. A) Toes to Bar (Sub: Hanging Knee/Str. Leg Raise|V Up (to PVC is able)|Lemon Squeeze|Str. Leg Sit Ups B) Weighted Glute Bridges (Sub: Unweighted|Good Morning|Light Swings)

  Outdoor :30 On|:30 Off for 10 min. A) Toes to Hands Sit Ups/V Ups B) Weighted Glute Bridges

• Conditioning – “Weighting for my Lay-Over”
  

  Indoor 5 – 10 – 15 – 20 – 25 – 30 Medball Weighted Sit Up (Sub: Sit Up|2:1 Bicycle Crunches|:20 Plank-F/R/L) Box Jumps (Sub:: Jump Overs|Broad Jumps|Step Ups)

  Outdoor 5 – 10 – 15 – 20 – 25 – 30 Medball Weighted Sit Up Box Jumps (NO Soft Boxes)

• Accessory
  • Collect 5 min. in a Side Plank (Alt. as desired/needed)