Zoom 6am Class Link – https://us04web.zoom.us/j/75131380194?pwd=WEpVdDZXeXRRam8rVzJDUThmeHZsUT09
Warm-up
-2 Min Cardio (Row, Bike, Run, Ski) – Build to fast pace by the end
-12 Single Leg RDL (6R+6L)
-16 Single Arm Swings (8R+8L)
-10 Burpees (no jump)
-30 Jump Jacks
-20 Single Leg Glute Bridges (10R+10L)
-20 Sec Hollow Hold
-30 Sec Moderate Cardio Sprint
Strength
a) Deadlift – 6×3 @ 77-82% (use a little heavier than last wk)
b) Hollow Rocks – 5×30-45 sec
—Superset a/b every 2:30 minutes
Conditioning
Support Your Local Box Fundraiser WOD #2 – For Time:
100 double-unders
21 burpees
75 double-unders
15 burpees
50 double-unders
9 burpees
—rest 2 minutes
100 KB/DB Swings For Time
WOD Notes: This WOD is designated to be quick (5-7 minutes), so push the intensity & don’t save your energy for the swings at the end! DU scale = 50/35/20 Jumping Jacks by round or 1/2 the amount of DU. If you don’t have a KB you can do one arm DB swings where you switch arms every 5-10 reps. Record time for WOD + 100 Swings. Try to get KB above eye level for the swings!