Wed. May 13, 2020

GET FREAKING EXCITED!! THE 9TH ORDER STATES WE CAN PLAN TO OPEN MAY 27TH!

Stay tuned for more information on class sizes, protocols, and FUN FUN FUN!!

IN THE MEAN TIME MAKE SURE TO SIGN UP FOR A TIME SLOT BELOW. A coach will NOW be leading every class time! What?! One of your coaches all to yourself?! BONUS!

https://docs.google.com/spreadsheets/d/10O7QOORjFAVyR7fGVk3MY84coGVaA2cnnU2gKz939IE/edit

At Home Warm Up

1/2mile Run

20 Squats

20 Bent Over Row

20 Lunges

20 Push Ups

-5min Dynamic Stretching-

1. Strength

16min Alt. EMOM

8 Strict Pull-Ups

:20 Ring Support or :30 Hollow Hold

:30 HS Hold w/ "Floating Toes"

1min Rest

At Home Strength

Same as above

Sub 16 Seated banded rows or DB rows for the strict pull-ups

2. Workout of the Day

10min AMRAP

400m Run

14 Deadlifts (185/135)

At Home WOD

Same as above

Deadlifts will be with a DB/KB