Sue!

TILT CLOSED UNTIL 4/7
VIRTUAL CLASS SCHEDULE 7AM, 9AM, 12PM CORE + CARDIO, 1PM HIIT/SCULPT, 4PM MOBILITY, 5PM
https://zoom.us/j/2740893085
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“Capt. Boomerang”Class
AMRAP 15
20 Dumbbell or Kettlebell Swing
40 Double Unders
20 Burpees/ Up-Downs
40 Double Unders

“Capt. Boomerang” Limited/No Equipment
AMRAP15
20 Odd Object Swing/ Hip Thrust
40 Line Hops/ Toe Taps/ Jumping Jacks
20 Burpees/Up-Downs
40 Line Hops/ Toe Taps/Jumping Jacks

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General Warm Up
:30 Toe Taps or Jumping Jacks (slow)
:30 Good Mornings
:30 Up Downs
:30 Down Dog and pedal feet
:30 Bootstrapper
:30 Toe Taps or Jumping Jacks (faster)
:30 Good Mornings
:30 Up Downs

Movement Specific Warm Up
10 Kettlebell Deadlift
10 Hip Pop (swing to stomach height)
10 Swing to Eye Height
10 Workout Style Swings

:30 Singles
:30 Higher Jump Singles
:30 Double Taps
:30 Double Unders

:30 Up Downs
:30 Step back /Step up Burpee
:30 Hop back /Step up Burpee
:30 WOD Style Burpee

Warm Up Round
5 Dumbbell or Kettlebell Swing/ Odd Object Swing/ Hip Thrust
10 Double Unders/ Line Hops/ Toe Taps/ Jumping Jacks
5 Burpee
10 Double Unders/ Line Hops/ Toe Taps/ Jumping Jacks
WOD Modifications
Not going all the way to the ground? Try the Up Down for your burpee
Spend no longer than 30 seconds on your rope! Modify the numbers to get within the :30 second time domain
Swing to eye height if you cannot go overhead
WOD Guidance
Pick a weight for dumbbell or kettlebell swings that you can hold onto for twenty reps. Smooth and steady on double unders and keep moving on the burpees or up-downs. Pace this one out!
Question of the Day
What is something you recently realized or understood that embarrassed you because you should have already known?
Virtual Class Schedule
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