04/19/20: Sunday

The gym is closed due to COVID-19 until further notice.Today's virtual classes via ZOOM -WOD - 9 & 10 AMSpin - 8 AM with KrisNutrition - 11:30 AM*******BH Click HERE to reserve and join classes!****************WF Click HERE to reserve and join classes!*********Today's Workout

• Warm Up
  • 10 Press Up
  • 15 Glute Bridges
  • 20 Single Arm DL (10 Each Arm)
  • :30 Hollow Hold
  • 20 Single Arm Row (10 Each Arm - Slow Negative)
  • :15 Side Plank
  • 100' Lateral Plank

• Conditioning - "I Row-bot"
• *****Equipment Version*****15-20 Strict Pull Ups (instead of Rows)*****Normal Version*****AMRAP 15
  • 15 Single Arm Row (Each Arm - Sub: Lighter Weight, Slower Reps)
  • 100' Suitcase Carry (Each Arm - Sub: Front Rack Carry|Side Bends|:20 Side Plank Each Side)
  • 50' Lateral Plank (Each Direction - Sub: Bear Crawl|:20 Side Plank Each Side)

• AccessoryAccumulate time in ONE of the following:
  • 1 min. L-Hang/Sit
  • 2 min. Hollow Hold
  • 3 min. Plank