15
Apr
Thursday April 16th
7:00am Class – Join URL: https://zoom.us/j/921806302
8:30am Class – Join URL: https://zoom.us/j/226909441
12:00pm Class – Join URL: https://zoom.us/j/96082985153
5:00pm Class – Join URL: https://zoom.us/j/98439693042
6:30pm Class – Join URL: https://zoom.us/j/95950825727
8:30am Class – Join URL: https://zoom.us/j/226909441
12:00pm Class – Join URL: https://zoom.us/j/96082985153
5:00pm Class – Join URL: https://zoom.us/j/98439693042
6:30pm Class – Join URL: https://zoom.us/j/95950825727
Warmup:
400m Run/Row
Mobility:
Squat Hold Rotations- 1 min, Up/Down Dog – 1 min, Prayer Stretch – 1 min, Pass Thrus – 1 min.
Part 1:
Corework – 4 Rounds of 10 Dracula Situps, :20 second Hollow Hold and 10 Plank Up/Downs. Rest 90 second between.
Specific Warm-up:
2 Rounds – 20 Lateral Hops, 10 Air Squats, 10 DB Strict Press (5R/5L light weight)
Part 2:
AMRAP 12 of 80 Lateral Hops over DB, 60 Air Squats, 40 DB Push Press (Alternate sides every 10 reps).
Scale:
Lat Hops ODB => Lateral Hops
Notes: There are a lot of reps, try not to redline in 1st round. Choose a challenging weight if you have it for presses, if not move quickly through presses and try to maximize cardio.
Alternate:
AMRAP 12 of 80 Lateral Hops over Barbell, 60 Air Squats, 40 Barbell Press (95/65).
Express:
Warmup:
200m Run/Row
Mobility:
Up/Down Dog– 1 min, Prayer Stretch – 1 min, Pass Thrus – 1 min.
Specific Warm-up:
2 Rounds – 20 Lateral Hops, 10 Air Squats, 10 DB Strict Press (5R/5L light weight)
WOD:
AMRAP 12 of 80 Lateral Hops over DB, 60 Air Squats, 40 DB Push Press (Alternate sides every 10 reps)
Cooldown: Lax Ball Shoulders/Calves
