6:30am Zoom Class:
https://us04web.zoom.us/j/74147273917?pwd=VUovUm1uN093SjNZZ0drVHpmWTYxQT09
Password: 5xVSSf
5:30pm Zoom Class: https://us04web.zoom.us/j/74483152887?pwd=UmRRVVlsTzd0Q3Zzbk9TUlhzV0kzQT09
Meeting ID: 744 8315 2887
Password: 6GDtxk
Strength
a) Back Squat – 4×2 @ 80-90% + 3×10 @ 65-70%
b) DB Bench Press – 5×8 (3 sec eccentric)
—Superset a/b every 3 minutes
Conditioning
15 Min AMRAP
6 Strict C2B Pull-ups (RX+ = 6 Bar MU)
12 Weighted Burpees (one arm – 50/35# DB)
18 Jumping Lunges 50/35# DB
WOD Notes: Goal is 6+ rds. If you don’t have a Pu bar, do 8-10 towel rows through door. Weighted Burpees = 6R + 6L (don’t alternate). Jumping Lunges – Use one DB and hold in the front rack (try to do them unbroken). You don’t have to use weight if they are to difficult.