Monday, August 8th, 2022
General Warm-Up
Every 3 minutes on the minute x 3 rounds
1 minute cardio of choice
30 seconds prayer stretch
30 second assisted squat hold
10 air squats
Zombie Squat demo
Zombie Squat warm-up/practice/form checks x 3-5 minutes
1 minute cardio of choice
30 seconds prayer stretch
30 second assisted squat hold
10 air squats
Zombie Squat demo
Zombie Squat warm-up/practice/form checks x 3-5 minutes
Strength
Every 2 minute on the minute x 4 rounds
Zombie Squats x 10 reps building weight each set
*start at a weight that feels comfortable yet challenging, make small jumps each set as you go
Zombie Squats x 10 reps building weight each set
*start at a weight that feels comfortable yet challenging, make small jumps each set as you go
WOD
Workout Format
4 rounds (30 min cap)
bike 1 minute
10 push-ups
row 1 minute
10 toes to bar
shuttle runs 1 minute
10 jump lunges
each round add 30 seconds to each cardio movement and add 5 reps to each gymnastics movement
bike 1 minute
10 push-ups
row 1 minute
10 toes to bar
shuttle runs 1 minute
10 jump lunges
each round add 30 seconds to each cardio movement and add 5 reps to each gymnastics movement