Zoom Links

10am and 12pm Links – https://us04web.zoom.us/j/185878134

5:30pm and 7pm links – https://us04web.zoom.us/j/160895238

Warm Up

Heart Rate Raiser

50 skips

10s Plank

40 skips

20s Plank

30 skips

30s Plank

 

Warm up challenge

Pike Complex 2 Piked Push Ups 4 Piked Leg Raise 6 Piked Shoulder Taps 2 Piked Push Ups

3 sets in 3mins

 

Mobility

Worlds Greatest Stretch x 10 e/s

 

WOD

A. Every 2 mins x 4 sets

10 Shuttle Runs

15 Hop Overs

10 Burpees

 

B. Every 2 mins x 4 sets

16 Pistols / Step Ups / Weighted Lunges

  • challenging standard

 

C. Every 2 mins x 4 sets

45s Mountain Climbers

15 Hop Overs

10 Burpees

 

Cool Down 

Hold each stretch 1-2 mins

Pec Stretch

Hamstring Stretch

Lat Stretch