09/15/20: Tuesday

Today’s classes:
Zoom WOD – 12 PM
Live Stream – 7 AM & 4:30 PM
In/Outdoor WOD – 5, 6, 7 & 9 AM & 4:15, 5:15, 6:15 PM 🚨MUST reserve in ZP – HERE🚨

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Today’s Workout

• Warm Up
  3 Sets – Lighter DB + Jump Rope
  • 10 Single Arm Row (Each – Slower Negative)
  • 12 Lunges
  • :30 Jump Rope

• Strength
  

  Indoor Every 2 min. for 5 Sets 5-10 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)

  Outdoor Every 2 min. for 5 Sets 5-10 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