Workout for Friday, July 16th

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

Warmup:
3 Rounds:
:30 jog in place
:30 air squats
:30 push-up
:30 Skate Jump
:30 sit-up

Part A:
14:00 EMOM:
min 1) :30 Mountain climbers
min 2) :30 jump lunges

Part B:
5:00 AMRAP:
5 Burpees
5 Crunches

*THen*

8:00 AMRAP:
20 russian twist (10 ea side)
10 SA Overhead Squats (5 ea arm)

Gym Workout

Cycle Test #3
5:00 AMRAP:
Total DIstance HSW (25ft segments)
or
ME Wall Walks
or
ME Foot elevated Shoulder Taps (feet on plate)

Part B:
18:00 AMRAP:
8 Plyo-Push-up / HRPU
16 Jumping Pull-up
32 Jumping Air Squat/Air squat
64 DU/128 SU