Tuesday 04/07/2020 ZOOM WOD #2

Tuesday 04/07/2020 ZOOM Workout #2

Zoom Class Checklist:

-no equipment needed (use it if you got it though!)

-download zoom app

-register for class in advance using Pike13

-join class by using this ID 828 450 3559

-show up early!

-ensure you are in view, and that our coaches can see you!

-ensure you have enough space for burpees and for overhead movements

-class will last just under 60 minutes

-class will be 100% coach led and directed

-make sure to have FUN!

-ask questions if you are confused!

WARM UP & CORE WOD

2 Rounds:

:45 sec Hollow hold

:45 sec Superman hold

:45 sec Bottom of squat hold

:45 sec Plank hold

WOD

EMOM 20 min

5-10 push ups

10 mountain climbers

5-10 burpees

(I will leave it up to you to decide how many reps of push ups and burpees you’d like to do per interval. The goal is to be consistent for the whole EMOM!)

COOL DOWN

1 min child pose with shoulders

2 min dragon left side

2 min dragon right side

1 min half saddle left side

1 min half saddle right side