Monday 04/06/2020 ZOOM WOD

Monday 04/06/2020

Zoom Class Checklist:

-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!

Zoom Style Warm Up

10 burpees (start the day off RIGHT!)

5 inch worms

10 Crossbody Toe Touches

10 Alt. Cossack squats

10 Alt. Back stepping lunges

Arm circles 30 sec - small to large (scap’s back and down ‘like crossover symmetry’)

Or 15 PVC pass throughs with those that have broomsticks, or PVC’s handy!

Core Workout:

3 Rounds:

10 Scorpion stretches (touches)

10 bird dogs

10 deadbugs

10 alternating single leg V Ups

10 Sit Ups (ab-mat style)

:30 sec Plank side Left (straight arm)

:30 Sec Plank side right (straight arm)

:30 sec regular plank (maintaining active shoulders!)

WOD (14 min total)

4 rounds:

30 seconds of max rep burpees

30 second rest

Directly into...

AMRAP 10

10 Alt. Back step lunge

10 air squats

10 push ups

10 ground to over head (with object or weight of your choice!) *for those, without weights, or not creative enough to find a household item to use, sub in 10 burpees :)

Cool Down Flexibility

1 min forward fold

1 min lizard Left

1 min Lizard Right

1 min happy baby

1 min butterfly

1 min reverse table pose