Warm Up
3 Rounds 4 (burpee + 2 air squat)
8 frenkenstein kicks
12 jumping lunge
then
2:00 bottom of squat hold
Weightlifting
6 Rounds
3 Back Squat (if able to go heavy)
9 Object Squat (if barbell/heavy weights are not available)
Metcon
4 Rounds, E3MOM
3 rounds 9 KBS/Object Swing (53/35)
12 Goblet Squat
*max Russian twist in remaining time in every EMOM **score is total Russian twist
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