Gretchen!

TILT CLOSED
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VIRTUAL CLASS SCHEDULE

“Red Tornado”
AMRAP 20
10 Pull-ups
20 V-Ups
30 Air Squats

General Warm Up

2 Rounds
:30 Jogging in place
:30 Scap retractions from plank
:30 Squat to hamstring stretch
:30 Duck walk
2 Rounds
:30 Handcuff Drill
:30 Sit Ups
:30 Spiderman stretch
:30 Good Morning

Movements Specific Warm Up

Pull Up
5 Hanging Scap Shrug/7 Scap Shrug w/ object
7 Tempo Swing/7 Good Morning w/ object/7 Ring Row
5 Jumping Pull Ups/Rows w/ 2sec Pause at Top
5 Reps of workout movement

V-Up
:20 Hollow Hold
:20 Tuck Crunch
:20 Alternating Leg V-Up or Full V-Up
8 Reps of Workout Movement

Air Squat
:30 Glute Bridge
:30 Slow Air Squat w/ Pause in Bottom
:30 Normal w/ Pause at Top
10 Reps of workout movement

Warm Up Round
5 Pull-ups
5 V-ups
10 Air Squats

WOD Modifications

Alternative Rep Scheme: 
8/16/24
5/10/15

Pull Up-
Ring Row
Dumbbell/Odd Object/Banded Bent Over Row

V-Ups-
Alternating Leg V-Ups
V-Ups To Knees
Tuck Crunch
:20 Hollow Hold

Squats:
Glute Bridges
Step Ups

WOD Guidance
Longer grind today! Break up pull-ups,rows, v-ups into manageable sets and keep moving on your air squats.

Question of the Day

Tabata Time

Box Brief
Happy Saturday everybody!
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