4.11.2020
8:30am zoom
427 378 3512
password 727994

Back Squat (5×7 75%)

Strength
EFW:
5x 10 seconds
towel isometric squat, 7 pistols each leg
5k Run (Time)
Max Effort 5k Run

both EFW and home gym – do this
Metcon (AMRAP – Rounds and Reps)
EVERYONE’s METCON
20 min amrap
100 high knees
50 Mountain Climbers
50 Jumping Jacks
15 Burpees
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