cool cool

7/14/20

Every 90 seconds for 10 rounds:
10 DB bench + 10 DB bent over row
*If no DBs, do 30 seconds max pushups instead of bench
+
Every 4 min x 6
20 Burpees
20 Wallballs
20 Alt arm DB snatch (50/35)
*Barbell only = 20 burpees 20 hang power clean 75/55 20 front squat 75/55
*DB only = as written
*KB only = 20 goblet squats instead of wallball/ 20 kb swing instead of db snatch
*NO EQUIPMENT= 20 burpees 30 air squats 40 sit ups

Endurance
3 rounds
Run 200
30 Burpees
3 rounds
Run 400m
20 Burpeees
3 Rounds
run 800m
10 burpees

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 9:30am and 4:30pm 6:30pm Mon-Fri. Sat 8am and 10 am. Sunday 8:30am 10:30am 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

Bench motivation