5VCF Workout For Tuesday, June 2nd

Classes will be coached and live streamed at 9:30am on Weekdays.
Click here to join any of the live stream classes.
(To join the live workouts you need to have Zoom downloaded on your phone or computer.)
https://www.youtube.com/watch?v=KMuLZjxo68w&feature=youtu.be
Zoom Workout

Warmup:
8:00 moderate pace:
6 squat up/over
5 inchworm + push-up
50 jumps w/heels to ground
10 big arm circles ea direction

Part A:
“Deck of Cards”
Hearts = Hand Release Push-up
Diamonds = Double Pulsing Goblet Squat
Spades = Chair Dips
Clubs = Press (push press/sa push press ea arm)
Jacks = :30 Hollow Hold
Queens = 1:00 ME Skate Jump
Kings = :30 Supine Plank
Jokers = 1:00 ME C.F.E

Gym Workout

Warmup:
3 Rounds or 8:00:
10 barbell goodmorning
20 shoulder taps from plank
:30 hollow hold
10 squat jumps

Part A:
3 Rounds:
:30 Hanging L-sit/Knee Raise
:30 rest
:30 Strict Press w/empty bar
:30 rest
:30 strict Pull-ups
:30 rest

Part B:
12:00 EMOM:
min 1) 12 box jump over
min 2) 12 alternating SA DB snatch
min 3) 12 Hand release push-up