Virtual Class Zoom Room
Password: CFSBK
CFSBK @ Home: 7am, 12pm & 6pm
Yoga: 10am
PreTeens & Teens: 4:30pm
Warm Up
6ea Leg Cradle to Side Lunge
12 ALT Pike Toe Touches
:20 Reverse Plank Bridge
Strength:
A1. Single Arm Overhead Squat
3 x 5 – 10 Reps Each
A2. Single Arm High Pull
3 x 5 – 15 Reps Each
AMRAP 10:00
5ea DB Bent Over Row
10 Push-ups
15 Air Squats
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FIT 55+ At Home WOD 7/6/20
Warm Up Whiteboard Explanation
3-4 rounds at a deliberate pace
5 Bootstrap Squats
10e Sword Draws!
10 Hips to Wall Bent Over Ys
Strength Whiteboard Explanation
4-5 sets of each
6 Tall Kneel to Standing
6 Push Up + Shoulder Taps (L+R)
Alternate the lead leg on the tall kneel to stands if you can and use support as needed. Use a challenging body angle on the push ups, focusing on a strong core throughout.
Conditioning Whiteboard Explanation
12 Minutes of Continuous Effort
8e Single Arm OH Hold High Knee March
10 Sit-Ups
12 Squats
Use a challenging load on the overhead hold, focusing on a strong overhead position throughout, modifying to a bear hug march as needed. Aim to move consistently at moderate effort the entire time.
Annex Cleaned up!
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A Sunscreen Summary Lisa Bronner