Workout for Tuesday, January 5th

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:
3 Rounds:
:40 work / :20 rest
– Weighted Reverse lunges L leg
– Weighted Reverse Lunges R leg
– Hollow Hold
– Wide Hand Push-up

14:00 AMRAP:
12 Alternating SA Devils Press
12 Crunches
12 Alternating Push-up + Renegade Row

Gym Workout

Build Day Part A:

15:00 EMOM:
Min 1) 6 Double Pulsing Front Squat (60% – 70% 1RM C&J)
Min 2) 6 Tempo SA Bent-Over-Row (R arm)
Min 3) 6 Tempo SA Bent-Over-Row (L arm)

Tempo = 31X3

Build Day Part B:
10:00 AMRAP:
50 Du/100 SU
13 S2O (50%-55% 1RM C&J)
26 Sit-ups