Workout for Friday, August 6th

Outdoor Classes will be coached on Tuesdays and Thursdays at 7am at Kiwanis Park.
At Home Workout

At home workout:
Warmup:
2 rounds of :40 on/:20 rest
small jumps
ski jumps
burpees
RDL w/ object

Part A:
12:00 EMOM:
Min 1) 12 front raise
Min 2) 7 plyo push-up
Min 3) :30 hollow hold

Part B:
Every 3:00 for 18:00
12 G2O w/plate
20 jump squat
12 SA KB sit-up (6 ea hand)

Gym Workout

Build Day Part A:
9:00 EMOM:
Min 1) 10 Alternating SL weighted glute bridge w/pause
MIn 2) 10 SA KB Sit-up (6 ea hand)
Min 3) 10 Superman Raise w/pause

For Time (18:00 cap)
20 Deadlift @ 70% 3RM
5 Box Jumps
5 T2B/K2C
15 Deadlift 75% 3RM
10 Box Jump
10 T2B/K2C
10 Deadlift 80% 3RM
15 Box Jump
15 T2B/K2C
5 Deadlift @ 85% 3RM
20 Box jump
20 T2B/K2C