200427 - Motivation Monday

ONLINE INTERACTIVE ZOOM CLASSES!
This is HOPEFULLY CROSS YOUR FINGERS AND TOES our last week of online classes!
(Password = 80524)

7AM -  https://zoom.us/j/890095069?pwd=MEFoalJ0aHcvN05EcHhDdUtaWTVrdz09

9AM - https://zoom.us/j/428850569?pwd=S3NpcjdaQ0Vhc05zVGJLYVRLbUlldz09

12PM - https://zoom.us/j/929097187?pwd=M2hJS3ZKd096OWFnVzhrb05BL29Odz09

5:30PM - https://zoom.us/j/206483980?pwd=UEVkbVNQV1J4NCtRL3NGOFZyQVhYZz09

QOTD - Last movie you watched?

WARM UP - 2 minutes of cardio FIRST then….
Every 2 minutes for 8 minutes
10 “Fence” Step Overs
10 Crab Glute Bridge
10 Arm Swings
then… Down Down Calf March (until the next 2 minutes)

STRENGTH - 4 Rounds
100m (Heavy) Farmers Carry
10 Weighted Box Step Ups
1 min. Rest

COACH PREP - Review Pistol Scaling and Turkish Get Up Form

WOD -
(Bodyweight Version)
AMRAP 16:
2 - 4 - 6 - 8 - 10 …
Pistols
Inch worms
Alt. Turkish Get-Ups
(with any odd object)

(Low Equipment Version)
AMRAP 16:
2 - 4 - 6 - 8 - 10 …
Pistols
Strict Pull-Ups (DB Bent Over Row)
Alt. Turkish Get-Ups

(Home Gym Version)
AMRAP 16:
2 - 4 - 6 - 8 - 10 …
Pistols
Strict Pull-Ups
Alt. Turkish Get-Ups