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)