Streaming:

6:30am (Zoom)

Schedule Open Gym Time:

https://app.acuityscheduling.com/schedule.php?owner=19510848

warm up:

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

10 small arm circles forward, 10 small arm circles back, 10 big arm circles in forward, 10 big arm circles back, 10 hug yourself

(With PVC, broom stick, bar or band) la

3 rounds:

5-10 shoulder press, 5-10 bent over rows, 5-10 bicep curls

(All the equipment)

Work up to a 2RM shoulder press

Then

8-12 chin ups*

3-5 shoulder press @ 80% of 2RM

8-12 chin ups*

3-5 shoulder press @ 80% of 2RM

8-12 chin ups*

*add weight if you can

80/100 cal bike

40 handstand push ups

80 KB swings 53/70

40/50 cal row

Extra Credit

3-5 rounds

10-15 floor press

10-15 bent over rows

(Some Equipment)

5 rounds:

30sec AMRAP DB/KB shoulder press (L)

30sec AMRAP DB/KB shoulder press (R)

30sec AMRAP Bed sheet rows

30sec rest

800m run

40 handstand push ups

80 KB/DB swings

800m run

Extra Credit

3-5 rounds

10-15 DB/KB floor press each side

10-15 DB/KB bent over rows each side

(No equipment)

5 rounds:

30sec AMRAP strict HSPUS

30sec AMRAP Bed sheet rows

30sec rest

For time:

800m run

40 handstand push ups

40 burpees

800m run

Extra Credit

3-5 rounds

10-15 Loaded backpack floor press

10-15 Loaded backpack bent over rows