Workout for Wednesday, June 9th

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

Warmup:
8:00 warmup pace:
10 Kang Squat
5 inchworm + push-up
30 jumping jack

Part A:
4 Rounds:
10 Curls (5 sa curls ea)
:30 Hollow Hold
10 FR step-up (5 ea side)
:30 Plank

Part B:
9-15-21-15-9:
RKBS
Goblet Squat
burpee over kb

Gym Workout

Build Day Part A:
10:00 EMOM:
Min 1) 6 Double Pulsing Back Squat (65%-70% 3RM)
Min 2) 12 Floor Press

Build Day Part A:
15:00 AMRAP for Quality:
4 Alt Turkish Get-up
6 Heavy Deadlift
8 Tempo Front Raise w/plate
10 Strict Ring Dip / 12 Box Dip
12 Pause Crunch

Tempo = :03 lower
Pause = :03 Pause at top of crunch