Thursday 10/1/20

As many of you know, Contra Costa has allowed gyms to reopen at limited capacity. We are working on the logistics of how to do this so we can get our community back together in an environment where everyone feels safe. We are going to be sending out a survey this week to get the pulse of what our community is thinking and looking for from the gym moving forward. Please give us your thoughts and feel free to reach out to us directly with any thoughts or questions you have.

When the clock starts, perform…

Two sets of:
60 Second Jog
30-45 Second Hollow Hold
15-30 Seconds of Jumping Lunges
30 Seconds of Single-Arm Deadlifts Each Side

Followed by…

Two sets of:
30 Seconds of Lateral Line Hops
30 Seconds of Side Plank Each Side
15 Seconds of Single Arm Dumbbell Hang Cleans Each Side

Followed by…

One set of:
30 Seconds of Running Man Line Hops OR Double-Unders
30 Seconds of Alternating Leg V-Ups
15 Seconds of Dumbbell Front Squats

When the running clock reaches 20:00, perform the following…

For time:
50 Double-Unders
50 Alternating Leg V-Ups
25 *Dumbbell Hang Cleans
40 Double-Unders
40 Alternating Leg V-Ups
20 Dumbbell Hang Cleans
30 Double-Unders
30 Alternating Leg V-Ups
15 Dumbbell Hang Cleans
20 Double-Unders
20 Alternating Leg V-Ups
10 Dumbbell Hang Cleans
10 Double-Unders
10 Alternating Leg V-Ups
5 Dumbbell Hang Cleans


*Sub Backpack Front Squats for Hang Cleans

Followed by…

Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds

Andrew Malek-Zadeh