Streaming schedule

6:30am (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)

Back squat

Every 90secs for 5 rounds

5 @ 60%

3rds

40 reverse lunge (back rack) 65/95

20 power snatch 65/95

20 burpees

*every 2mins do 20 DUs*

Extra Credit

100 glute bridges

(Some Equipment)

Every 90secs for 5rounds-

10-15 goblet split squats each side

3rds

40 goblet reverse lunge

30 alternating DB/KB snatch

20 burpees

*every 2mins do 20 DUs*

Extra Credit

100 glute bridges

(No Equipment)

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

Every 90secs for 5rounds-

10-15 goblet split squats each side

3rds

40 goblet reverse lunge

30 alternating object snatch

20 burpees

*every 2mins do 10 jumping jacks*

Extra Credit

100 glute bridges