Workout for Friday, January 8th

Classes will be coached and live streamed on Zoom at 9:30am on Monday, Wednesday and Friday. On Tuesdays and Thursdays there will be a 7am Zoom class.
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.)
Zoom Workout

At home workout:

Warmup:
5-7 minutes

Part A:
Tabata Plyo Push-ups from the knees
2:00 rest
Tabata Sit-ups
2:00 rest
Tabata Side Plank Raise (alternate sides)

Part B:
7:00 AMRAP:
30 jumping lunges
30 mountain climbers

3:00 Rest

7:00 AMRAP:
18 SA Push Press (9 ea side)
12 SL Weighted Step-ups ea leg

**Keep foot on box for all 12 reps, then switch**

Gym Workout

Engine Day Part A:
30:00 AMRAP:
15 Hang Clean & Jerk (95/65)
15 Horizontal Pull-up
15 Burpee Box Jump over
500m Row / 30 Cal Bike
Rest as long as the row takes

**If your row takes 2:02, then you rest 2:02**

*After each round of clean and jerks, put the barbell on the j-hooks for your horizontal pull-ups*

**Video for Horizontal Pull-ups: