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

Monday – Sunday |  March 30 – April 5

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

Saturday – 9am, 10am, 11am

Sunday – 9am, 10am, 11am KIDS, 11:30 YOGA
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Wednesday – Join us for Hump Day Happy Hour (& Dance Party) at 8pm! We did this on Saturday and it was a BLAST! OH – and we're doing it Saturday!

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
QUICK MOVEMENT FLOW
3 Sets
15 Jumping Jacks
10 Jump Squats
5 Walkouts with Push Up

Then

3 Sets
5 Wide Leg Ground to Overhead
10 Butterfly Sit Ups

Workout
Metcon (AMRAP – Reps)
Continuous Tabata
:20 on, :10 off

6 Times Through
Jumping Lunges
Double Unders or Tap Drill
Push Ups
Mountain Climbers
Hollow Rocks
Russian Twists

:20 jumping lunges, :10 rest.
:20 double unders, :10 seconds rest,
:20 pushups… etc.

1 Round will take 3 minutes, go through it 6 times for a total of 18 minutes.

Finisher
Metcon
Glutemania

3 Rounds not for time.

10 Single Leg RDL per side
15 Weighted Hip Bridges
15 Glute Pulses per Side

Warm-up
Stretch it out!

1:00 Hurdler Stretch per side.
1:00 Pigeon per side
1:00 8 Point Shoulder Stretch per side.