10/09/20: 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
  • 2 Sets
    • :20 Plank (F/R/L)
    • 15 Single Arm Row (Each)
    • 10 Standing Split Squat (Each)
  • 10 Ring Rows
  • 10 Goblet Lunges
  • 10 Two Breath Side Planks

• Conditioning – “Core-Row-sion”
  

  Indoor 7 Rounds For Total Reps – :40 On|:20 Off 1) Strict Ring Rows (crx: Feet Elevated) 2) Goblet Lunges 3) Side Plank (R) 4) Side Plank (L)

  Outdoor 7 Rounds For Total Reps – :40 On|:20 Off 1) Bent Over Rows 2) Goblet Lunges 3) Side Plank (R) 4) Side Plank (L)

• Accessory
  5 Sets
  • 10 DB Tricep Kickbacks (Each Arm)