Wednesday April 15

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:

3 x 1:00 min of Run/Row/Hop/Bike/JumpRope

Mobility:

Figure 4 on Foam Roller – 1 minute each side, Pec Stretch – 1 minute each side.

Specific Warm-up:

2 rounds of 5 Pushups, 5 Squats, 100m Run

Part 1:

EMOM 10 – 5-8 DumbBell Bulgerian Split Squats. Alternate Legs each minute

Part 2:

7 RFT:
10 Push-ups
10 Air Squats
Run 200m

Scale:

Pushup => Box/Bench, Run => Row 250 or 150 Speed Steps or Bike 600m

Notes: Part 1 – You can build if you have the weights staying between 5 and 8 reps or keep same reps with same weight. Part 2 will be quick rounds 1 1/2 to 2 min. If you can’t do 7 rounds of 10 pushups break up from the start or scale reps to 8 or 6.

Cooldown: Walk/Jog/Row 1 minute, Roll Quads and Glutes

Alternates:

Part 1: Barbell Bulgarian Split Squats 5 Reps building every other round, start with empty bar, build to medium weight.

Part 2

Part 2:

7 RFT:
10 Push-ups
10 BB Squats (45/35)
Run 200m

Express:

Warm-up:

3 x 1:00 min of Run/Row/Hop/Bike/JumpRope

Mobility:

Figure 4 on Foam Roller – 1 minute each side, Pec Stretch – 1 minute each side.

Specific Warm-up: