Apr 1

Workout of days past

WOD #2

“Option 2: No Equipment ”

**ZOOM CLASS TODAY AT NOON & 5PM** A) Warm Up: 4 RFQ 60 sec Jumping Jacks 10 Alternating Cossack Squats 4 Scapular CARS (each direction) 8 Steps Perfect Stretch Walk B) EMOM 16 1) 12 Supine Leg Lowering 2) 12 1-¼ Cyclist Air Squat (use what you can to put under heel) 3) 10-15 Bicep Curls 4) 50 sec Burpee Rest 3 min C) AMRAP 10 8/leg Prisoner Reverse Lunge to Knee lift 12/leg Single Leg Glute Bridge 6/arm Side plank rotation 30 Jumping Jacks

Whiteboard Briefing: https://youtu.be/XwxQdagTP-k *Noon class: https://us04web.zoom.us/j/694829979 *5pm class: https://us04web.zoom.us/j/619053014 *********** Video Demos: • - Scapular CARs https://youtu.be/RHrGSYowocA • - Perfect Stretch Walk https://youtu.be/2z6bK_lXQa4 *********** • - Supine Leg Lowering https://youtu.be/W885Cp1l9LA • - 1-¼ Cyclist Air Squat https://youtu.be/_RHTRgKjZeU • - Bicep Curls Options https://youtu.be/vQ7zG7ujGq4 • - Reverse Lunge to Knee lift https://youtu.be/QRO4Q9SR-jI

WOD

“ Option 1: Equipment”

**ZOOM CLASS TODAY AT NOON & 5PM** A) Warm-Up: 4 RFQ 60 sec Jump Rope Singles 10 Alternating Cossack Squats 10/arm Single Arm Dumbbell Upright Row 8 Steps Perfect Stretch Walk B) EMOM 16 1) 12 Supine Toes to Bar 2) 12 1-¼ Cyclist Air Squat (use what you can to put under heel) 3) 10-15 Bicep Curls 4) 50 sec Burpees Rest 3 min C) AMRAP 10 8/leg DB Reverse Lunge to Knee lift 12/leg Single Leg Glute Bridge 6/arm Side plank rotation 60 Double Unders

Whiteboard Briefing: https://youtu.be/XwxQdagTP-k *Noon class: https://us04web.zoom.us/j/694829979 *5pm class: https://us04web.zoom.us/j/619053014 ********** Video Demos: • - Single Arm Dumbbell Upright Row https://youtu.be/kSrITY6J7qo • - Perfect Stretch Walk https://youtu.be/2z6bK_lXQa4 *********** • - Supine Toes to Bar https://youtu.be/AckyjE7USU8 • - 1-¼ Cyclist Air Squat https://youtu.be/_RHTRgKjZeU • - Bicep Curls Options https://youtu.be/vQ7zG7ujGq4 • - DB Reverse Lunge to Knee lift https://youtu.be/QRO4Q9SR-jI

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