Workout for Monday, August 2nd

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

At home workout:
3 Rounds:
12 Broomstick goodmorning
12 Broomstick passthrough
12 Alt Bromstick OH Lunge w/twist
30 Jumping Jacks

Part A:
A1) Split Squat:
3×5 ea leg

A2) Weighted push-up/push-up:
3xME

Part B:
4 Rounds for total reps:
:45 ME Goblet Squat
:15 rest
:45 ME RKBS/Object swing
:15 Rest
:45 ME Chair Dips
:15 rest

Gym Workout

Build Day Part A:
3 Rounds:
:40 work / :20 rest
– Tempo Deadlift @ 70% 3RM
– Weighted SL Squat to box R leg
– Weighted SL Squat to box L leg
– Tempo Strict Pull-up

Tempo = :03 lower

For sl squats to box, hold 1 db/kb in goblet squat hold

Build Day Part B:
14:00 for quality:
8 Half-Kneeling Landmine Press each arm
20 Russian Twist w/plate
8 Rear foot elevated split squat each leg
20 Alt Spiderman Plank
8 Stradle Stance Landmine Bent-Over-Row each arm

For the rear foot elevated split squat, hold db/kb in each hand, and put rear foot on 45lbs plate