09/23/20: Wednesday

Today's classes:Zoom WOD - 12 PMLive Stream - 7 AM & 4:30 PMIn/Outdoor WOD - 5, 6, 7 & 9 AM & 4:15, 5:15, 6:15 PM ????MUST reserve in ZP - HERE????Open Gym - 8-9 AM (12 Spots) ????MUST reserve in ZP - HERE????Outdoor Kids 12-14 YO - 3:30 - 4:15 PM ????MUST reserve in ZP - HERE????Today's Workout

• Warm Up
  • 3 Sets
    • 5 Press UPs
    • 10 Single Arm Row (Each)
    • 15 Glute Bridges (2-Low Swing|3-Swing)
  • 200 m Jog
  • 10 Scap Pull Ups

• Strength Indoor3 Sets15-20 Unbroken Strict Pull Ups (add bands as needed - Sub: Ring Rows|Two Arm Prone Row|SA Row)Outdoor3 Sets15-20 Single Arm Row (Each Side)

• Conditioning - "Lord of the Swings"Every 1:30 for 18 min.
  1. 1. 1. 200 m Run (Sub: 250/200m Row|500/400m Bike|1 min. Alt. - :30 High Knees + :30 Butt Kickers|Toe Taps|Stairs|Fast Walk)Max KB Swings (Sub: Single/Double Arm DB Hang Power Cleans|Good Mornings|Glute Bridges)
        2. 200 m RunRest the remaining time

• Accessory3 Sets
  • 20 DB Skull Crushers