04/08/20: Wednesday

The gym is closed due to COVID-19 until further notice.Today's virtual classes via ZOOM -WOD - 7 & 9 AM, 12 & 6 PMKids' Class - 4 PMOly Class - 5:15 PMMeditation - 7:30 PM

*******Click HERE to join the live Zoom class!*********

Today's Workout

• Warm Up
  • :30 Hollow Hold
  • 15 Superman Arches
  • 20 Glute Bridges
  • 10 Two Breath Side Planks
  • 20 DB Pendlay Rows (Both hands on 1 DB)
  • 15 Slow Shoulder Taps (Each Side)
  • :30 Push Up Plank

• Conditioning - "Apull Sider-r Go-nuts"6 Rounds for Total Reps:20 On|:10 Off
  • Side Plank (R - Sub: Standing Side Bends|Single Arm Front Rack March)
  • Side Plank (L)
  • Max Push Ups (Sub: Elevated Push Ups|Shoulder Taps)
  • Max Single Arm Bent Row (R - Sub: Lighter Object and Slower Controlled Reps)
  • Max Single Arm Bent Row (L)
  • Max Push Ups

• Accessory5 Sets
  • 10 Slow Eccentric Cossack Squats (5 Each Side - :03+ Negative)
  • 10 Slow Eccentric Bulgarian Split Squats (5 Each Leg)