Workout for Friday, September 3rd

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

warmup:
7:00 AMRAP:
25 Du/Su/small jumps
15 air squats
10 alt lizard stretch
10 kick-sits

Part A:
12:00 EMOM:
min 1) :30 Mountain climbers
min 2) :30 jump lunges

Part B:
8:00 AMRAP:
8 Burpees
8 Crunches
16 KBS

*THen*

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

Gym Workout

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

For Time: 17:00 Cap
400m run
15 Squat Snatch/Power Snatch (95/65)
400m run
10 Squat Snatch/Power Snatch (115/75)
400m run
5 Squat Snatch/Power Snatch (135/95)
400m run

**Modify the weight down if you need to, but try to build in weight each round if possible.

**If you want an added challenge, wear a vest**