Warm Up
3 Rounds
4 jump squats
6 jumping lunges
12 mtn climber
2 Rounds
12 alt. frenkensteins
8 twisted cross rotations
4 inch worms
Weightlifting
6 Rounds
3 Shoulder to Overhead (if able to go heavy)
9 Object Shoulder to Overhead (if barbell/heavy weights are not available)
Metcon
21-15-9 push up
sit up
9-15-21
burpee
plank shoulder taps/side
*no rest between your last situp and your first burpee
Virtual Workouts
Zoom.US
M-F Chicago Time
6AM Zoom ID: 273-979-944
12:00 Noon Zoom ID: 623-373-034
6PM Zoom ID: 132-585-764
Saturday 9AM Zoom ID: 960-938-043
Kids Class T-R
4:30PM Zoom ID: 278-135-918