Zoom Schedule
9:00a FAMILY Workout with Sam
12:30p FitEssentials With Shanna
5:00p Flexibility & Core with Shanna
5:45p FitEssentials With Shanna
*Links in EVCF Facebook Group.
________________________________
Home Workout
8 rounds:
200m Run
200m Recovery Jog
(record splits for 200m runs)
_________________________________
Competitor
AMRAP 7:00
3 Bar Muscle-up
4 Strict Handstand Push-up
5 Dumbbell Step-up 24/20 (single dumbbell) 50/35
(rest 7:00)
AMRAP 7:00
6 Chest to Bar Pull-up
7 Handstand Push-up
8 Single-Arm Dumbbell Snatch 50/35 (alt arm)
(rest 7:00)
AMRAP 7:00
9 Pull-up
10 Dip
11 Burpee Over Dumbbell
_________________________________
Weightlifting
Power Clean
75% 4×3
Push Press
75% 4×4
Close Grip Bench Press 8-5-5-3-3-3
(make consistent increases)
Front Plate Raise 4×10
(constant load)
Triceps Extension 15-12-10-8
(make consistent increases)
“The ultimate court of appeal is observation and experiment… not authority.”
~Thomas Huxley
