Workout for Thursday, September 9th

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

Warmup:
5-7 minutes

Part A:
Tabata Plank Up/Down
2:00 rest
Tabata KB Curl
2:00 rest
Tabata KB Goblet Squat

Part B:
16:00 AMRAP:
21 KBS
15 Sit-ups
9 Burpee over KB

Gym Workout

Deload Part A:
30:00 AMRAP @ moderate sustain
400m run/500m row/.7mile bike
75 DU / 150 SU
20 Hang Clean & Push Jerk
30 Alt Oblique Sit-up
2:00 – 3:00 rest

**Weight for C&J is light – moderate