Dat pump

Tuesday 8/18/20
zoom 8am 9:30am 4:30pm 6pm

Every 90 seconds x 10 rounds
10 Push press + 10 Bent over row
*heaviest possible. If using DBs, add reps to 12/12
+
7 rounds for time:
7 Front squats (155/105)
14 Box jump (24/20)
21 KB swings (53/35)
*Barbell only = 21 deadlifts 155/105 instead of kb swings
*DB only= 10 DB front squtas 14 BJ 21 hand db snatch
*KB only = 10 goblet squats 14 bj 21 kb swings
*NO EQUIPMENT = 21 air squats 14 stick jumps 21 v-ups

Endurance
Every 3 min x 12
Run 400 or 30/20 calories
10 Burpees over rower or object
Max reps double unders

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