Bench Press and Pull Ups!

Personal Training:

Weightlifting

Every 90 Seconds for 15 minutes (5 sets) of: 

Station 1 – Bench Press 5 x 3 @20×1

Station 2 – Strict Pullups 3-5 reps

Metcon

15-12-9:

Pullups

Push-Ups 

Dips

At Home WOD:

ZOOM LINKS:

8AM Class (Mon-Fri):  https://zoom.us/j/371461013  Meeting ID: 371 461 013
Password: 385206

4:30PM Class (Mon-Fri):  https://zoom.us/j/188561156  Meeting ID: 188 561 156
Password: 920848

*INSTAGRAM LIVE* Posted after 8AM class everyday for 24 hour access. Arm Pharm Friday 10AM Instagram Live Saturday and Sunday classes at 9AM will only be on Instgram Live

Warm Up

Hip and Hammy Flow

Warm Up – 3 Rounds:
10 Snow Angels
10 Lunge + Hammy Stretch
10 Scap Push Ups
5/5 Scorpions Face up/Face Down

Metcon

Against a 3-minute running clock…
2 minute sprint
Max Reps of Burpees
Rest 2 minutes and complete a total of 3 sets. Then..

Against a 2-minute running clock…
1 minute sprint
Max Reps of Plank Push Ups
Rest 1 minutes and complete a total of 3 sets. Then..

Against a 1-minute running clock…
30 second sprint
Max Reps of Push Press or Pike Push Ups
Rest 30 Seconds and complete a total of 3 sets.

CFG Running:

5- Mile Run for Time