06/17/20: Wednesday

The gym is closed due to COVID-19 until further notice.Today's classes:Zoom WOD- 7 AM & 12 PM Outdoor WOD - 5 (BH Only), 6 & 9 AM & 6 PM-BH @ Back Lot --WF @ Parking Lot - ⭐MUST reserve in ZP⭐Kids' Class - 4 PMOly Class - 5:15 PM*******BH Click HERE to reserve and join classes!****************WF Click HERE to reserve and join classes!*********Today's Workout

• Warm Up
  • 10 Groiners w/ T Spine Opener
  • 20 Glute Bridges
  • :30 Shoulder Taps
  • 300 m Jog
  • 10 Squat Thrusts
  • 10 Single Arm Push Presses (Each - Alt. Every 5)
  • 10 Front Rack Lunges
  • 10 Step Ups
  • 5 OH Lunges (Each)
  • 5 Burpee Box Jumps

• Conditioning - "The Thigh-grr King"Every 5 min. for 4 Rounds - 4 min. Work Time Cap
  • 300 m Run (sx: 200 m - Sub: 1:30 Alt High Knees + Butt Kickers|Jumping Jacks|Toe Taps|Stairs|Fast Walk
  • 20 Single Arm Overhead Lunges (10 Each Arm - Sub: Front Rack Lunges|Suitcase Lunges|Step Ups|Split Squats|Box Squats)
  • 10 Burpee Box Jumps (Sub: Burpee Step Ups|Squat Thrust Box Jumps|Inchworm + 2 Step Ups)

• Accessory10 Sets:15 On|:15 Off
  • Hollow Hold