Virtual Class Zoom Room
Password: CFSBK
Locked & Loaded WOD 6.13.20
Warm Up
:15 Prone W Hold
6ea Squat Thoracic Rotations
6 Reverse Yoga Push-Ups
Strength
Superset:
A1) 3 x 6-8 reps each Single Arm Kettlebell Front Squat
A2) 3 x 6-8 reps each Single-Arm Bent Over Row
Conditioning
EMOM 20 Minutes:
A) 5ea Single-Arm Overhead Squat
B) :40 Jumping Jacks
C) 10 Windshield Wipers
D) 8ea Lawnmower Row
E) :40 Forearm Plank
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