Congrats and Happy birthday!

FRIDAY 5/22/20

Every 90 seconds x 10
10 Deadlifts + 100ft odd object carry
*Barbell + sandbag is ideal but use what you can. DBs with a farmers carry would be hard
+
In teams of 2:
Against a 24 min clock:
Partner A: 5 rounds of 3 Devils press 3 Thrusters (50/35)
Partner B: 10 DB step overs
*Once both partners are done switch places.

Cooldown
Falcon 1 min per side
Saddle 2 min
Hamstring stretch 1 min per side

DV45( Glam Friday)
EMOM 8 min
10 Bicep curls + Max reps burpees over DBs
@10
AMRAP 8 min:
8 Arnold push press
8 Alt arm bent over row
@20
AMRAP 8 min:
3-6-9-12….
DB hang clean and jerk
*10 Weighted situps after each round
@30
EMOM 8 min:
3 burpee + 1s+ Max distance over head carry (1 DB in each hand)
@40
AMRAP 8min:
Max reps DB benchpress
*Every time you put DBs down complete 8 DB snatches

If you would like a different workout or one special for the equipment you have please do not hesitate to text me. Ive been getting a lot so its no problem. My number is 925-785-2758. Keep doing your home wods and posting them on the social medias. Everyone loves seeing their gym friends even if its just a clip on insta! Stay active stay sane! 

Zoom classes at 8am 10am and 4:30pm 5:30pm Mon-Fri. 10am and 4:30PM Sat & Sun for the duration of this shelter at home period. Download the app and join the fun. Even if you want to just watch and chat with friends for a couple minutes! 
Meeting code is 
684-431-2223. Password is 277276
Seriously. If you’ve been lacking in motivation during this quarantine please try a zoom class. Its just like a regular class and will bring some normalcy to your day