Workout for Wednesday, July 21st

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

Warmup:
8:00 moderate pace:
6 squat up/over
5 inchworm + push-up
50 jumps w/heels to ground
10 big arm circles ea direction
10 big torso twist ea direction

Part A:
“Deck of Cards”
Hearts = Wide hands push-up
Diamonds = Cossack Squat ea leg
Spades = KBS
Clubs = Press (push press/sa push press ea arm)
Jacks = :30 Supine Plank
Queens = 1:00 ME two foot mountian climber
Kings = :45 Plank
Jokers = 25 burpees

Gym Workout

Engine Day:
32:00 AMRAP:
200m run
10 Push Press
10 SDHP
10 Front Squat
10 Sit-up
Rest 1:00

Barbell = 75/55
This should be sustainable pace