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