Workout for Friday, June 4th

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

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

Build Day Part A:
8:00 EMOM:
Min 1) 8 Back Squat
Min 2) 5 Front Squat

Barbell = 55%-65% 3RM Back squat

Build Day Part B:
15:00 AMRAP for quality:
4 Heavy Power Clean
12 KB Plank Pull-through
4 Alternating Turkish Get-up
12 Deadlift w/:03 pause at top

deadlift weight is same as power clean & it is with double overhand grip