Streaming schedule

6:30am (Zoom)

5:30pm (Zoom)

7pm (Zoom) *ROMWOD & chill*

*ROMWOD & Chill*

Recovery/ mobility social hours- show up with your favorite glass of wine (or can of

lacroix) and have a little stretchy stretch with you favorite gym friends

Warm up

2-3mins cardio (bike,run,row,jump rope, jog in place)

10 leg swings front to back, 10 leg swings side to side, each side.

15 toe touches. 15 air squat then sit in the bottom 30secs then grab your ankles, hips up and down for 5. 15 glute bridges with 1 sec pause at top. 10 squats, 3sec lower 2sec pause straight up.

(All the Equipment)

15mins to work up to a heavy single

Enderton FS Complex

3 secs pause FS

Double bounce FS

Front squat

10-9-8-7-6-5-4-3-2-1 reps of

Deadlift

Hang power clean

Front squat

105/155

Extra Credit

100 glute bridges

(Some Equipment)

Some/ no equipment

*use a KB/DB/sandbag/heavy object*

**put a hip circle on if you have it**

5 rounds

10 weighted squats

2s pause 1/2 way down

2s pause in the bottom

2s pause 1/2 way up

-focus on driving the knees out hard-

Rest 1 min

For time:

20-18-16-14-12-10-8-6-4-2 reps of

DB/KB sumo deadlift

Goblet squat

DB/KB swing

Extra Credit

100 glute bridges

(No Equipment)

*use a KB/DB/sandbag/heavy object*

**put a hip circle on if you have it**

5 rounds

10 weighted squats

2s pause 1/2 way down

2s pause in the bottom

2s pause 1/2 way up

-focus on driving the knees out hard-

Rest 1 min

For time:

20-18-16-14-12-10-8-6-4-2 reps of

sumo deadlift

Goblet squat

swing

*use an object like a water jug or loaded book bag*

Extra Credit

100 glute bridges