ZOOM Classes: 6am and 5pm
Check our feed at 8am for workout demo!
WARM UP:
AMRAP 7:
10 Arms over head Walking Lunges
10 Sit-ups
10 KB Swings / Hip Thrusts
10 Dips off a chair
10 Scorpion Stretch
10 Push-ups
WOD
On a 30:00 Clock:
Super-Set:
Weighted Pull-up
5-5-5-5-5
Weighted Dips
7-7-7-7-7
200m Farmer Carry
*Rest as needed between all sets and movements.
AT HOME WOD
AMRAP x 18 MINUTES
12-9-6
Air Squats
Alt. Backpack Lunges*
Bent over Backpack Rows
*Option to wear as a backpack or hold in the front rack position
(Score is Rounds + Reps)
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