14
May
Friday May 15th
7:00am Class – Join URL: https://zoom.us/j/921806302
9:00am Class – Join URL: https://zoom.us/j/668158686
5:30pm Class – Join URL: https://zoom.us/j/447006258
Warm-up:
10-8-6-4-2 of Side Plank (seconds each side), Walking Lunges (each leg), Single Arm Hang DB C&J(light).
Mobility:
Lat Stretch – 1 min each side, Calf Stretch – 1 min each side.
Part 1:
AMRAP 3 – Perform as many Single Arm Seated DB Press as possible.(Alternate every 5 reps)
Part 2:
EMOM (Max 20 min) Alternate between Odd: 8-12 Burpees, Even: 8 Shoulder to Overhead (DB, 2 DB, BB (RX 115/75, L2 95/65, L1 75/45))
Scale:
Choose a number of burpees that take :30-:40 seconds and a weight you can do S2O in about :30 seconds
Notes:
Part 1 is working the whole time with minimal rest breaks. EMOM should be tough to get to 20 minutes. Choose numbers and weight that will challenge you
Cooldown:
Walk/Jog 1-2 minutes, Lax Ball Shoulders & Pecs.
Express:
Warm-up:
10-8-6-4-2 of Side Plank (seconds each side), Walking Lunges (each leg), Single Arm Hang DB C&J(light).
Mobility:
Lat Stretch – 1 min each side, Calf Stretch – 1 min each side.
Part 2:
EMOM (Max 20 min) Alternate between Odd: 8-12 Burpees, Even: 8 Shoulder to Overhead (DB, 2 DB, BB (RX 115/75, L2 95/65, L1 75/45))
Scale:
Choose a number of burpees that take :30-:40 seconds and a weight you can do S2O in about :30 seconds
Notes:
Part 1 is working the whole time with minimal rest breaks. EMOM should be tough to get to 20 minutes. Choose numbers and weight that will challenge you
Cooldown:
Walk/Jog 1-2 minutes, Lax Ball Shoulders & Pecs.
