10/13/20: 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
    • :15 Plank (F/R/L)
    • 10 Groiners w/ T Spine Opener
    • 5 Two Breath Glute Bridges
  • 3 Sets
    • 15 Jumping Jacks
    • 10 Push Press
    • 5 Tempo Back Squats

• Strength
  

  Indoor 3 Sets 10 Back Squats

  Outdoor 3 Sets 10 DB Front Squats (2 DBs)

• Conditioning – “Land-o-Legs”
  

  Indoor AMRAP 16 16 Heavy Wallballs 400 m Run

  Outdoor AMRAP 16 16 Single Arm DB Thrusters (8 Each-Alt. at 8) 400 m Run

• Accessory
  3 Sets
  • Barbell 21’s (7 Bottom Half Curls + 7 Top Half Curls + 7 Full Curls)