4.7.2020
Zoom class @ Noon
Password 727994

Accessory Work
5xs through the list Home gym & EFW
6 prone ATYT
12 Dead bug
12 Glute Bridge
12 Quadruped
15 Hollow Rock
30 Second front raise towel squeeze – Home gym: 50 meter farmers carry
Metcon (Time)
For Time
10-9-8-7-6-5-4-3-2-1
Thrusters 95/65 + 115/75
Pull Ups + C2B
Metcon (Time)
For Time
20-18-16-14-12-10-8-6-4-2
Thrusters – stick or light weight
10-9-8-7-6-5-4-3-2-1
Handstand Push Ups
20, 10, 18, 9, 16, 8 and so on
10,000 rep challenge (AMRAP – Reps)
First person to hit 10,000 reps wins!
1000 reps of the following 10 exercises. You can partition however you like! We will have 1 RX and 1 Scaled winner ūüôā
Use the comment field to track your breakdown each time you update your total reps.
YES!!
1. Squats
2. Lunges
3. Push Ups
4. Sit Ups
5. Burpees
6. Mountain Climbers (rx – is knees touching tricep))
7. Jumping Jacks
8. Calf Raises against the wall
9. Hollow Rocks
10. Supermans
100 Minute Challenge (Time)
Accumulate 10 minutes of each of the following 10 exercises as quickly as possible.
1) L-sit
2) Plank
3) Stiff leg bridge
4) Single leg bridge (5min ea side)
5) Low push up plank 1 to 2 " above floor
6) Bottom of squat
7) Single leg tip toe (5min ea side)
8) Handstand hold
9) Side plank (5min ea side)
10) Hinge Reach