06/08/20: Monday

The gym is closed due to COVID-19 until further notice.Today's classes:Zoom WOD- 7 AM & 12 PM Outdoor WOD - 6 & 9 AM & 6 PM-BH @ Behind CF908 --WF @ Parking Lot at CF908 Central - ⭐MUST reserve in ZP⭐Kids' Class - 4 PMROMWOD - 7 PM*******BH Click HERE to reserve and join classes!****************WF Click HERE to reserve and join classes!*********Today's Workout

• Warm Up4 Sets
  • :20 Jumping Jacks
  • 10 Glute Bridges (Deadlifts|HPC|STO)
  • 5 Squat Thrusts (Sets 3 & 4: 5 Burpees)

• Conditioning - "Bane"*****Equipment Version*****10 Deadlifts (135#|95#)10 Hang Power Cleans10 Shoulder to Overhead*****Normal Version*****Every 8 min. for 3 Rounds
  • 20 Single Arm Deadlifts (Alt. Every 5 - Sub: Good Mornings|Glute Bridges)
  • 15 DB Facing Burpees (Sub: Squat THrusts|Inchworms|Squat Jumps)
  • 20 Single Arm Hang Power Cleans (Alt. Every 5 - Sub: Swings|Deadlifts|Glute Bridges)
  • 10 DB Facing Burpees
  • 20 Single Arm Shoulder to Overhead (Alt. Every 5 - Sub: Pike Push Up|Push Up + Down Dog|HRPU|Bent Over Row)
  • 5 DB Facing Burpees---Rest in the remaining time---

• Accessory
  • 50 Glute Bridges
  • 100 Lateral Step Overs