Friday 4.17

WARM-UP

Grab a LIGHT set of dumbbells, or 2 cans of soup!
2 rounds:
:30 biceps curls w/ iso hold, L
:30 biceps curls w/ iso hold, R
:30 shoulder press w/ iso hold, L
:30 shoulder press w/ iso hold R
:30 high pull w/ iso hold, L
:30 high pull w/ iso hold, R
:30 lateral raise w/ iso hold, L
:30 lateral raise w/ iso hold, R
:30 rest

1 round:
20 touchdown jacks
:20 planche plank hold
10 good mornings
:20 planche plank hold
5 inchworms
:20 planche plank hold

WOD

For time
50 Alt. DB Snatch
40 Dips
30 Single Arm Devil's Press (15 ea)
20 SHSPU
10 Burpee +1

[18min cap]

NO EQUIPMENT VERSION

For time
50 Up Down to Target
40 Dips
30 Burpee to Target
20 SHSPU
10 Burpee +1

[18min cap]

ZOOM CLASS LINKS

7AM: https://zoom.us/j/770755342 - RECORDING
5PM: https://zoom.us/j/983833242 - RECORDING