Pop Ups at 730am and Noon Today.
Check our Class Schedule for all upcoming Pop Up and Zoom times.
Warm-up
Every 2 Minutes for 6 Minutes
Run 200m with an odd object*
then:
Round 1. AMRAP Single Leg V-Ups
Round 2. AMRAP Object Thrusters
Round 3. AMRAP Scap Pull Ups or Bent Over Rows
*sub 10 Burpees
Accessory
With the Mini Band
2 Rounds- 1 Minute Each
-Banded Glute Bridges
-Static Bridge Hold with Marching
-Clamshell Right
-Clamshell Left
-Banded Arnold Press
Can use light weights or light plates for added resistance if you do not have bands
WOD
20 Minute AMRAP
10 Strict Pull-ups
20 Sit-ups
10 Toes to Bar
20 Wall Balls 20|14
At Home WOD/Pop-up WOD
20 Minute AMRAP
15 Bent-over Rows 75|55
20 Sit-ups
10 Single Leg V-ups
15 Barbell Thrusters 75|55
*If you do not have a barbell you can use a DB or KB for the Bent-over Row and thrusters. In that case complete 10 each side.