07/24/20: Friday

Now hosting outdoor group classes and private training, as well as live virtual group classes.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⭐*******BH Click HERE to reserve and join classes!****************WF Click HERE to reserve and join classes!*********Today's Workout

• Warm Up
  • 30 High Pulls
  • 30 Ext. Rotations
  • 30 Presses
  • 2 sets
    • 15 Squat Jumps
    • 12 Step Overs
    • 9 Presses (2-Push Presses)

• Strength5 Sets - 15 min. Time Cap
  • 5 Push Press

• Conditioning - "Presser Cooker"*****Equipment Version*****Barbell Push Press (sx: 75#|55# rx: 95#|65# crx: 115#|75#)*****Normal Version*****3 Rounds For Time - 20 min. Time Cap
  • 10 DB Push Presses (Sub: Press|Single Arm Push Press|Pike Push Ups|Push Up + Down Dog|Hand Release Push Ups)
  • 15 Box Jump Overs (Sub: Bike/Row-15/10/5 cal(M)-12/8/4 cal(F)|No Contact Jump Overs|Broad Jumps|Step Ups)
  • 10 DB Push Presses
  • 10 Box Jump Overs
  • 10 DB Push Presses
  • 5 Box Jump Overs
  • 2 min. Rest

• Accessory
  • 50 Lateral Tempo Box Step Ups (:03-:05 Negative each rep)***crx: 5 x 10 Tempo Pistols