Pay the man

Thursday 9/6/20

Every 90 seconds x 10
3 front squat+6 front rack lunges
*If using DBs 6 front squat and 10 lunges
+
For time:
21-18-15-12-9-6-3
Wallball (20/14)
Box jump (24/20)
*EMOM 2 front squats (155/105)
*Barbell only = as written
*DB only = 4 DB front squats EMOM. Goblet squats instead of wallball
*KB only = 5 goblet squats EMOM kB swings and box jumps
*No equipment. Double air squats for wall balls

Endurance
Every 5 min x 8
Run 400 or 30 calories
25 Burppes
Max 30’ shuttle runs

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