Zoom Class Schedule:
Monday- 6:30am & 9:00am
Tuesday- 9:00am & 5:30pm followed by Stretchy Tyme at 6:20 (participate in both or one or the other)
Wednesday- 6:30am & 9:00am
Thursday- 9:00am & 5:30pm followed by Stretchy Tyme at 6:20 (participate in both or one or the other)
Friday- 6:30am & 9:00am
Saturday- 9:00am
Login for all ZOOM classes- Meeting Password- 214698
https://zoom.us/j/5520039138?pwd=aktmemhqTEFWdXBVakloQktSUHBHdz09
Warm Up
100 M Run
10 Samson
100 M Run
10 Sprawls
100 M Run
10 SA Renegade Rows
WOD
4 Rnds
200 m Run
24 Single DB Step Up + Press
24 Toes to DB
- DB is in the front rack position. Alternate sides after 12.
- If you don’t have a box, find something solid to step up on, even if is lower than what you would normally use.
- For T2DB- squeeze your glutes to protect your lower back – give it a try, you will like it!
- Expect this wod to take 15-20 min
After Party
3 RDNS
24 SA DB Bent Over Flies
12 Floor Lat Pull Over- use a box or bench if you have it for more extension.
Make sure elbows are straight and rib cage is locked down, no arch in back on the lat pull overs.
