Virtual and In Person Schedule Below!
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Virtual Class Check in:
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“Draft Day”
1 min On
1 min Off
Pick up where you left off
20 Kettlebell Swings
20 Push-ups
20 KB Lunges
20 Sit-ups

General Warmup
1 min Pausing Good Mornings
1 min Plank
1 min Samson Reach and Twist
1 min Slow Sit-ups
:30 Pausing Good Mornings :
30 Plank
:30 Samson Reach and Twist
:30 Slow Sit-ups

Movement Specific Review
Kettlebell Swings
10 Deadlifts
10 Hip Pops
10 Russian Swings
10 American Swings

5 Scap Push-up
5 Elevated or Knee Push-up
5 Push-up

Kettlebell Lunges
10 Front Lunge
10 Reverse Lunge
10 KB Lunge

5 Butterfly
5 Feet Flat
5 Legs Straight

WOD Modifications
Kettlebell Swings – Russian Swing, KB Deadlift
Push-ups – Elevated or Knee Push Up
KB Lunges – Bodyweight Lunge, Step ups

Question of the Day
Do you tan and sleep at the beach or are you an active, game playing beach goer?

Tabata Time

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