“QUARANTINE DAY TWENTY-FIVE”
**ZOOM class at 11am, meeting code 2948439973**

“TRIFECTA”

Firebreathers
United in movement
Workout 7 (last workout)

10min AMRAP
Compete

2,4,6,8…

Single arm alt devil press 50/35
30 double unders

Move hard

1,2,3,4…

Wall climbs
30 double unders

Just move

1,2,3,4…

Inch worm push ups
30 single unders or hops

For all division movements details, go here:
https://competitioncorner.net/events/3773/tab/workouts?f=individual&d=21125&w=18622

Maintenance/Mobility
Downward dog 1min
Cobra 1min
Downward dog 1min
Twisted cross 1min per side
Downward dog 1min
Supine twist 1min per side

Pyro weightlifting W1D3

5 sets
2 snatch pulls
1 hang snatch
2 overhead squats

*Build up to max. If you only have a bar or pvc pipe, do more sets and work on technique

5 sets
2 clean pulls
1 hang clean
2 jerks

*Build up to max. If you only have a bar of pvc pipe, do more sets and work on technique

Gymnastics

For time:
50 plank to push ups
50 russian twists
50 V-ups

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