Workout for Wednesday, July 28th

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

Warmup:
2 Rounds:
10 alt low lizard stretch
10 SL glute bridge (5 ea leg)
20 Shoulder tap from plank (10 ea arm)

then

3 rounds:
:30 lying knee tuck
15 air squats

4 Rounds:
12 Bulgarian split squat (6 ea leg)
12 weighted step-ups (6 ea leg)
12 weighted cossack squats (6 ea leg)

16:00 AMRAP:
10 Close Hand Push-up
12 Front squat (if sa, 6 ea arm)
15 Hang High Pulls
20 crunches

Gym Workout

Athletic Day Part A:
12:00 EMOM:
Min 1) 12/9 Cal Assault BIke
Min 2) 8 Moderate Front Squat
Min 3) 30 Two-Foot MTN Climber

Everyone should be using a bike here, so you can share a bike. Up to 3 people can share 1 bike, everyone would just start on a different minute. Try to share a bike with people of same/similar height so you don’t have to adjust the bike each time.

Athletic Day Part A:
For Time: (15:00 Cap)
12-9-6-3-6-9-12:
Hang Power Clean (135/95)
Box Jump (24″/20″)
Ring Push-up