7 AM: HIIT
W.U. 5 rounds of Tabata
- Jumping Jacks
- Air Squats
- Lunges
- Mountain Climbers
- Situps
W.O.D 21 Min Clock
Every 3 Min s Complete the following, Any time left in 3 min periods is rest
- 0-3: Run 400M
- 3-6: 12 x Deadlifts/ 12 x Burpees over bar 115/75
- 6-9: Run 400M
- 9-12: 15 x Deadlifts/ 15 x Burpees over bar
- 12-15: Run 400M
- 15-18: 18 x Deadlifts/ 18 x Burpees over bar
- 18-21: Run 400M
*If No barbell use DB’s 2 if you have same weight otherwise hold 1 with both hands. Do the burpees over the DB
Join Zoom Meeting
https://us02web.zoom.us/j/82989850517?pwd=UitYTUZoZGcxckQ3MU9Vdlc4MWozZz09
- Meeting ID: 829 8985 0517
- Password: 886774
1 PM Lunch Bunch:
Warm up: 3 rounds
- :30 air squats
- :30 mountain climbers
- :30 butt kicks
- :30 rest
W.O.D
Cash in: 100 high knees
5 rounds
- 30 Russian Twists (weighted or unweighted)
- 20 Bench dips
- 10 Russian KB swings (or odd object swings)
- 5 Navy Seal Burpees
- Cash out: 100 plank shoulder taps
Core: 3 rounds
- :30 plank
- :30 hollow hold
- :30 superman hold
- :30 rest
Join Zoom Meeting https://us02web.zoom.us/j/81193594320?pwd=dnByYmI4NGNrRlhENXZEaEdoYmo2Zz09
- Meeting ID: 811 9359 4320
- Password: 933230
