*CVCF Gym Update – 5/18/20 – HERE

**7:00 AM Zoom HERE (Password CVCF)

***Noon Zoom HERE (Password CVCF)

EMOTM of the Day:

1) Warm-up – Every 1:00 x 9 sets:

Station 1 – 40 Cardio

Station 2 – 10 Lunge w/Twist

Station 3 – 20 seconds/side Overhead Support

You will be lead through this by the coach as part of the class.

2) 40 sets of :30 ON/:30 OFF:

Sets 1-10:

Odd – Thruster (Barbell, Kettlebell, Dumbbell, Medball)

Even – Cardio (Machine, Run, Jump Rope, High Knees, etc.)

Sets 11-20:

Odd – Swings

Even – Cardio (Machine, Run, Jump Rope, High Knees, etc.)

Sets 21-30:

Odd – Burpee “X” Jump

Even – Cardio (Machine, Run, Jump Rope, High Knees, etc.)

Sets 31-40:

Odd – Push Press (Barbell, Kettlebell, Dumbbell, Medball)

Even – Cardio (Machine, Run, Jump Rope, High Knees, etc.)

Today’s piece is max reps @ each station. Make sure you pick loading/scaling for all movements that allow you to move for the entire 30 seconds of work. Have fun, push hard, and work on your ability to recover.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE