Saturday
ZOOM LINK
https://zoom.us/j/660024996

Monday – Sunday |  March 30 – April 5

Workout of The Day!
6, 7, 8, 9, 10, 11am, 12, 5, 6, & 7pm
Kids! – 3pm
Teens! – 4pm (same as adult WOD, 13-18 welcome)

Saturday – 9am, 10am, 11am KIDS

Sunday – 9am, 10am, 11am KIDS, 11:30 YOGA
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Saturday – 7:30pm DANCE PARTY!!!

All times EST | The best way to support your coaches is to SHOW UP!

ZOOM LINK
https://zoom.us/j/660024996
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Warm-up
Warm-up
1 ROUND
1 Minute Jog in place
20 Walking Knees to Chest, in place
20 Walking Quad Stretch, in place
20 Lunges
20 Toy Soldiers
1 Minute Jog in place (high knees on coach command)

1 ROUND
10 Air Squats
10 Up Downs
10 Side Lunges/Cossack Squats
5 Good Mornings
5 Burpees

Workout
The Abdominal Enchilada Sandwich (AMRAP – Reps)
5 SETS

5 minute AMRAP
10 Burpees w/ High Jump
20 Straight Leg Sit Ups*
30 Plank Knee to Elbows
40 Flutter Kicks
Then in remaining time…
Max Wall Balls or Thrusters or
Box Jumps or Step Ups or Air Squats

(Score is Total Reps of last movement, or just go hard!)

Touch the ceiling/sky/top of bunker on burpees!

Add weight to the sit ups if you like. Plank K2E is on a 1 count, as are flutter kicks.

If you’d like to make this more difficult and want to do more abs, use a 2 count.

Cool down
Warm-up
Stretch n Abs

:45 Quad or Couch Stretch per side
:45 Plank
:45 8 Point Shoulder Stretch per side
:45 Hollow Hold
:45 Lizard per side