08/23/20: Sunday

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By
allen
August 23, 2020
08/23/20: Sunday

allen

   •    

August 23, 2020

Now hosting outdoor group classes and private training, as well as live virtual group classes.Today's classes:Outdoor WOD - 9 AM-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
    • 10 Press Up + Down Dog
    • 20 Glute Bridges
    • 30 Lunges
    • 10 Single Arm Presses (Each)
    • 5 Two Breath Table Top
    • :20 Dip Support Hold (Top & Bottom)
    • 5 Single Arm Presses (Each)
    • 10 Step Ups
    • 5 Single Arm Push Jerks (Each)
    • 5 Box Dips
  • Conditioning - "Step Throat"*****Equipment Version*****12 Ring Dips*****Normal Version*****6 Rounds For Time
    • 24 Single Arm Push Presses (Alt. Every 6 - Sub: Pike Push Up|Push Up + Down Dog|HRPU|Bent Over Row)
    • 18 Weighted Step Ups (Sub: Unweighted Step Up to High Knee|Lunges|Chair Squats|36 Hurdle Steps)
    • 12 Dips (Sub: Bent Knee Box Dips|Push Ups|Elevated Push Ups|36 Shoulder Taps)
  • AccessoryCollect 1 min. (Each position - each leg)
    • Groiner Hip Opener Stretch
        1. Neutral
        2. Internal Rotation
        3. External Rotation w/ Hand on the inside of the knee

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