Workout for Friday, September 10th

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

At-home workout

Warmup:
6:00 AMRAP:
5 Inchworm + push-up
10 Sumo Squat
8 Kick-sit
25 Jumping Jacks

Part A:
4 Rounds:
:40 Alternating Renegade Row
:20 Rest
:40 SA Floor Press (L arm)
:20 Rest
:40 Oblique Crunch (alternate hands ea round)
:20 rest
:40 SA Floor Press (R arm)
:20 rest

Part B:
16:00 EMOM:
Min 1) 15 sit-ups/weighted sit-up
Min 2) 12 Pistol Squat/SL Squat to chair
Min 3) 10 SDHP
Min 4) 12 SA Hang Clean & Press (6 ea arm)

Gym Workout

Deload Part A:
3 Rounds:
:40 work / :20 rest
– Barbell Good-morning
– Barbell B.O.R w/supine grip
– Barbell Curl
– Barbell Floor Press

**Empty Bar**

Deload Part B:
2 Rounds For Time: (11:00 cap)
40 Wallballs
30 Burpees