Workout for Wednesday, September 8th

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

At-home workout

Warmup:
3 Rounds:
30 small jumps
10 airsquat
5 superman raise w/pause
10 Push-up

Part A:
12:00 EMOM:
Min 1) :30 Deadlift
Min 2) :30 Hollow Rock
Min 3) :30 Cossack Squat

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

Gym Workout

Deload Part A:
12:00 EMOM:
Min 1) 6-10 Strict K2C/Weighted
Min 2) 10 Tempo Dynamic SL Step-up (R)
Min 3) 10 Tempo Dynamic SL Step-up (L)

Tempo = slow lower

Deload Part B:
Every 3:00 x 4 rounds:
30 Jump Lunges
30 Two-Foot MTN Climber
30 KB SDHP