10/02/20: Friday

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 PM 🚨MUST reserve in ZP – HERE🚨
Open Gym – 8-9 AM (12 Spots) 🚨MUST reserve in ZP – HERE🚨

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Today’s Workout

• Warm Up
  • 3 Sets – :30 On|:15 Off
    • Inchworms
    • Glute Bridges
    • Jump Rope
  • 10 Pendlay Rows
  • 5 Push Up + Shoulder Taps
  • 10 Good Mornings
  • 10 Squat Thrusts
  • 10 Deadlifts
  • 15 Bar Hop Overs

• Strength
  

  Indoor :30 On|:30 Off for 10 min. – Last done 9/8/20 Strict Pull Ups Push Ups

  Outdoor :30 On|:30 Off for 10 min. – Last done 9/8/20 Single Arm Row Push Ups

• Conditioning – “Lept-over Ham”
  

  Indoor EMOM 15 10-15 Burpees Over the Bar 10 Deadlifts (sx: 135#|95#  rx: 185#|125#  crx: 225#+|155#+) 50-75 Double Unders

  Outdoor EMOM 15 10-15 Burpees Over the Bar 10 DB Deadlifts 50-75 Double Unders

• Accessory
  • 5 Sets
    • 10 Press Ups
  • Collect 2 min. (Each)
    • Pigeon Pose (1 min. Each Side)
    • Russian Baby Maker