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 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

 

WOD 

Amrap in 20 mins

15 Single Arm Rows Left

10 HR Push Ups

15 Single Arm Rows Right

10 Thrusters

20-30 Hollow Rocks

 

Cool Down

Hold each stretch for 1-2 mins

Lizard Stretch

Half Kneeling Quad Stretch

Bretzel Stretch