Workout for Tuesday, January 12th

Classes will be coached and live streamed on Zoom at 9:30am on Monday, Wednesday and Friday. On Tuesdays and Thursdays there will be a 7am Zoom class.
Click here to join any of the live stream classes.
(To join the live workouts you need to have Zoom downloaded on your phone or computer.)
Zoom Workout

At Home workout:

Warmup:
5-7 minutes

Part A:
12:00 EMOM:
Min 1) 12 Deadlift + Shrug
Min 2) :30 Hollow Rock
Min 3) 16 Cossack squat

Part B:
Every 3:00 for 18:00:
12 Chair dips
15 KBS
12 Crunch

Gym Workout

Athletic Day Part A:

3 Rounds:
Work :40 / Rest :20
– Wallball Knee Tuck
– Bicycle Crunch
– Wall Walk + Hold / 10 Piked shoulder tap + hold

Athletic Day Part B:

On an 13:00 Clock

**1k Row Buy-In**

Then AMRAP in remaining Time

75 DU/150 SU
20 T2B/K2C
20 Alternating KB Snatch

**Row Pace = AVG+:05**

Everyone uses rowers, split into two start times. One 5:00 later.