Wednesday 04/08/2020 Zoom WOD #3

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

2 Rounds:

:20 sec glute bridges

:20 sec of single leg glute bridges Right leg

:20 sec of single leg glute bridges left leg

:20 sec of Superman’s

:20 sec of Alt. Step back lunges

:30 sec regular plank

Squat Workout / For Quality!

EMOM 10

10-20 Air Squats (you choose how many you’d like to do per minute - we recommend at least 10!)

You are welcome to squat with weight, if you have equipment, and as you see fit. However, our goal with this EMOM is to reinforce/practice proper squat mechanics with moderate intensity!

WOD

AMRAP 10

10 ab mat style sit ups (use one if you have one)

10 Alternating single leg V-Ups

10 Alternating jumping lunges (in place/if you are avoiding impact on knees you can always do step back lunges for this)

COOL DOWN

1 min supine twist pose left

1 min supine twist pose right

1 min figure 4 pose on the floor left

1 min figure 4 pose on the floor right

1 min lizard right

1 min lizard left