WOD

6:00 Clock 5 push up down dog 10 Air squts 30 flutter kicks Then.., 4 sets 1:00 max reps single DB step ups 1:00 max Burpees 1:00 max alt v-ups 1:00 max jumping air squats -rest 1:00- Then.., 20min jog.

6:00 clock 40 Jumping jacks 20 alt reverse lunges 10 alt down dog :30 wall sit Then.., Fot Time: 50-40-30-20-10 Alt. DB Hang Snatch 50/35 Push-Ups Sit-Ups (With feet anchored in DBs)

6:30 Zoom class 6:00 Clock 40 High Knees 20 Shoulder taps :20 bottom of squat hold Then 15—>1 reps of: Burpees DB goblet squat sit ups • Reps go as such: 15 burpees, 15 squats, 15 sit ups, then 15/15/15, 14/14/14.. and so on! • Try to hold a smooth pace. Keep reps unbroken if…

Zoom Classes 6:30p– Click here Warm-up 40 Jumping jacks 20 Alt reverse lunges 10 Bird Dog Then.., 3 Sets of: AMRAP 5min 60 Mountain climbers 20 db reverse lunges – reat 2min Then.., 1:00 Lizard stretch r 1:00 Lizard stretch L 1:00 seated straddle stretch

6min clock 20 Shoulder taps 5 Squat jumps 5 Up downs 20 Glute brigde ups Then.., 7 Sets; Every 2min complete 10 V-ups 8 Burpees Then.., 5k Run

Zoom Classes 6:30p– Click here 3 Rounds 30 Butt kicks 10 Air squats 10 Glute brigde ups Then Tabata x 8 :20 on/:10 off Alt V-ups Then…, EMOM x 20min Min 1: 50 jumping packs/ singles Min 2: DB deallift Min 3: lunges Min 4: rest

6min 10 Shoulder taps 5 step ups 5 up downs :30 hollow body hold Then.., 8 Rounds: 20sec. of Up downs 10sec. Rest Immediately into; 8 Rounds: 20sec. of Air Squats 10sec. Rest Immediately into; 8 Rounds: 20sec. of Crossbody Toes Taps video 10sec. Rest Immediately into; 8 Rounds: 20sec. of Bulgarian Split Squats 10sec….

6:00 Clock 10 Alt lizard 5 inch works 20 Flutter kicks then… 10 Cat cow 10 supermans 10 Iron cross Then., Amrap x 10min 20 jumping Air squats 15 situps 30 Mnt climbers

5:00 Clock 30 High Knees 20 Shoulder taps 10 alt lizard Then.. 30min Cap!!! 10 Burpees 10 Burpees 20 Lateral Lunges (L+R=2) 10 Burpees 20 Lateral Lunges 40 Sit-Ups 10 Burpees 20 Lateral Lunges 40 Sit-Ups 60sec. Plank 80 Russian Twists (L+R=1) 10 Burpees 20 Lateral Lunges 40 Sit-Ups 60sec. Plank 80 Russian Twists 120…

6:00 Clock 40 High knees 10 Squat jumps 5 Inch works :20 Plank Then.., 3 Sets: 60 Air squats 40 Jumping lunges 20 Burpees – rest 3:00 Rx+ 20 DBs Front squat. use two dbs 15 DB push press. use two dbs 10 Devils press. -Rest 3:00 Then.., 20 Min Run/jog/walk