9 am Virtual WOD:

15 Minute Body Building:

3 Sets of the following, Super Set Style

a. SA Pec Flies -20 per arm

b. SA Reverse Flies- 20 per arm

c. SA Hammer Curls- 20 per arm

d. SA OH Tricep Extensions 20 per arm

Then…..

AMRAP 15Minutes

50 High Knees or 50 Mountain Climbers

30 Chair Dips

50 Jumping Lunges

30 Renegade Rows

---

No Equipment Workout:

3 Sets

20 Russian Pushups https://www.youtube.com/watch?v=v2lreU6DLaM

20 Milk Jug or odd object Bicep Curls per arm

Then…….

AMRAP 15 Minutes

50 High Knees or Mountain Climbers

30 Chair Dips

50 Jumping Lunges

30 Shoulder Taps in Plank Position