Zoom Links

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

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

General Warm Up

3 sets

30s Star Jumps

5/5 Cossack Squat

 

WOD

Courtesy of CF Digbeth

“Captain Tom””

10 Rounds

25m Walking Lunge / 25 Lunges 30

DU’s

4 Strict HSPU’s or 8/4 Hand Release Push Ups

19 Down Ups

20 DB Hang Cleans + Jerk (please note in video I forgot to show Jerk)

  • buy out 100 Pistols or Single Leg Chair Squats / Step Ups

35 min cap

 

Cool Down

Hold each stretch for 1-2 mins

Supine Twist Stretch

Quad Stretch

Calf Stretch