6:30am Zoom Class (click on link below)
https://us04web.zoom.us/j/79937946856…
Meeting ID: 799 3794 6856
Password: 064932
Warm-up
-2 Min Cardio of your Choice
-10 Burpees
-20 Jumping Jacks
-10 Jumping Lunges
-10 One Leg RDL (5R+5L)
-10 DB Hang Curls
-10 DB Push Press + 100ft OH Carry (R) + 100ft OH Carry (L)
-20 Russian Twists (L+R = 1 rep)
Static Stretching (hips/quads/ankles/shoulders)
Conditioning
For Time (w/ partner)
10-20-30-40-50-40-30-20-10 Cals on: Rower/Bike/Ski
1-2-3-4-5-4-3-2-1 Wall Climbs (RX+ = 20-40-60-80-100-80-60-40-20ft HS Walk)
WOD Notes: At 3.2.1…Rage, Partner A will Row/Bike/Ski 10 cals while Partner B does 1 Wall Climb or 20ft HS Walk. As soon as partner A finishes their calories you switch. Try to SPRINT your calories, since you will get some rest (WC or HS Walk won’t take as long). Continue this pattern until you finish! If you don’t have a cardio machine, you will run 100/200/300/400/500/400/300/200/100m by round. If you don’t have a partner you will just do the entire thing by yourself which is 250 cals + 25 Wall Climbs.