Gym Closed
Sunday Virtual Class Schedule

8AM Yoga with Alyssa Bates
9AM Class
Only link you’ll need for joining classes : https://zoom.us/j/2740893085?status=success

Sundae Fundae Class
Tabata Up Down
Tabata Hollow Rock/Hold
Tabata Push ups
Tabata Kettlebell Swings/Dumbbell Swings/Glute Bridges
Tabata Plank

*Complete one full “Tabata” for each movement before switching to the next.

*One full Tabata = 8 Rounds of :20 work/ :10 rest

 General Warm-Up
:30 Step Down to Plank and Step Up
:30 Tuck Hold/Rocks
5 Knee or Elevated Push-Ups
:30 Good Mornings
:30 Walk-Outs
:30 Jump Down to plank and Step Up
:30 Tuck Hold/Rocks with 1 Foot Out
5 Knee or Elevated Push-Ups
:30 Good Mornings
:30 Plank Hold
:30 Jump Down to Plank and Jump Up (Up Down)
:30 Hollow Hold/Rocks
5 Knee or Elevated Push-Ups
:30 Good Mornings
:30 Plank Hold

Class Specific Warm-Up
5 Workout Style Push-Ups
10 Dumbbell or Kettlebell Deadlift
10 Dumbbell or Kettlebell Eye Height Swings
10 Dumbbell or Kettlebell Overhead Swings

Class WOD Warm Up Round:
:20 on :10 off each Movement
Up Down
Hollow Rock/Hold
Push ups
Kettlebell Swings/Dumbbell Swings
Plank

Limited/No Equipment Specific Warm Up
5 Workout Style Push-Ups
:10 Glute Bridge Hold
:10 Glute Bridges

Limited/No Equipment Warm Up Round:
:20 on :10 off each Movement
Up Down
Hollow Rock/Hold
Push ups
Glute Bridges
Plank

WOD Guidance
For the hollow rock or hold, make sure your lower back is touching the ground. Tuck a knee or both in if needed.
For the Push-Ups, make sure you choose a modification that allows you to move well for the majority of the :20. Elevate if needed.Choose a weight on the dumbbell or kettlebell that you can hold on for the full :20.