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
