The Cell Gym – WOD

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Warm-up

8:30am Zoom invite

Join Zoom Meeting

https://zoom.us/j/909628162

Meeting ID: 909 628 162

6:30pm Zoom invite

Join Zoom Meeting

https://zoom.us/j/860702346

Meeting ID: 860 702 346

Warm-up (No Measure)

EMOM x 9 MINUTES

Min 1 — :45 jog in place

Min 2 — :30 jumping jacks

Min 3 — :30 hollow hold

Min 4 — :30 jog in place

Min 5 — :30 slow burpees

Min 6 — 10 squat jumps

Min 7 — :15 jog in place

Min 8 — :30 toe touches

Min 9 — 10 V-Ups

After the warm-up athletes should be ready to go!

Workout – HOME

Metcon (5 Rounds for reps)

TABATA

Each movement is 4 minutes long with 20 sec of work and 10 sec of rest with a total of 8 rounds.

Movements:

Pushups

situps

Air squats

DB deadlift

DB shoulder press

Score each movement with the round with the least amount of reps.

Example, for pushups all 8 rounds scored like this

12

10

10

11

9

9

9

8

The score for pushups will be 8.