Outdoor WOD

Every 5 minutes for 30 minutes alternate between
A and B
A) building lap + 10-12 burpees
B) building lap + 16-18 alt Db snatches
*If not getting enough rest, modify to 400m run instead of building lap.

Functional Bodybuilding Zoom Class

Warm-up
2 Sets
8 Yoga Push-ups
10 Plank to Down Dog
12 Bent Hollow Rocks
14 Alt. V-ups

A1) “Incline” Press: 8-10 Reps/arm
A2) Cross-body Row: 8-10/arm

B1) Hollow Body Floor Press: 6-8/side
B2) Pull Overs: 8-10 Reps
B3) Bicep Curls: 10-12 reps; Rest 90sec x 3 sets

C) 3 Sets for quality
12 Narrow Push-ups
12 Skull Crushers
24 Plank Army Crawlers