4.8.2020
ZOOM Classes
7:00am
9:30am
5:00pm
PASSWORD 727994

Shoulder Press (5×7 75%)
Metcon (AMRAP – Rounds and Reps)
4 2:30 min amrap w/ 1:30 min rest
*Pick up where you left off*
8 Front Rack lunge 75/55 +115/75
12 KB Swings 53/35 + 70/53
If you don’t have a barbell, do a Goblet Lunge
Metcon (AMRAP – Rounds and Reps)
5xs
8 front raise
8 wagon wheel
weighted arm circles 12 forward, 12 back
Accumulate 1 minute L-Sit & 1 Min Side Plank

Metcon
4 2:30 min amrap w/ 1:30 min break
*Pick up where you left off*
8 Jumping Lunges
12 Supermans

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 🙂
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