Sunday
ZOOM LINK

https://zoom.us/j/660024996

Friday
6, 7, 8, 9, 10, 11am, 12, 5, 6, & 7pm
1pm Kids w/ Keenan
2pm Teens WOD (same as adult WOD, 13-18 welcome)

Saturday – 9am, 10am, 11am

Sunday – 9am, 10am, 11am KIDS

Al times EST

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

Warm-up

Workout
Juanny On The Spot (Time)
WU
2 rounds
5 Burpees
20 superman
15 glute bridge (hold 1 sec top)
10 big lunge steps (alt)

E2MOM x 5
10 Tempo Jump Squats (31X1)
squats should take around 40-45sec
Rest to 2 minute mark.

EMOM x 4 Rounds (add w for advanced athletes) 16 min. total

Min 1: 20 weighted lunge steps R
Min 2: 40 sec Glute bridge hold
Min 3: 20 weighted lunge step L
Min 4: 40 sec max rep Superman

4x all slooooooowwww
20 biceps curls
10 single leg glute bridge (each leg add weight RX+)
20 Hammer curl

Cool Down
Warm-up
FOR RECOVERY
8:00 Flow Stretching…

Recommended Flow:
Cobra Stretch
Dragon Stretch (L)
Dragon Stretch (R)
Saddle Stretch w/ Arm Cross (L)
Saddle Stretch w/ Arm Cross (R)
Seated Forward Fold
Rebound Recovery

(No Measure)