Friday May 1, 2020

If you need help with tailoring this workout to yourself shoot me, Coach Ben, a text 530.908.7678

A great space to fitness is the Iron Mile Outdoor Recreation Area at 3/4/5pm at 1740 E st Rio Linda 95673. Some easing of county regulations on outdoor activities and recreation has just happened. WE WOULD LOVE TO SEE ANY OF YOU COME OUT AND GET YOUR FITNESS ON! Today is a great day 1 if you havenโ€™t been doing much!

FACEBOOK LIVE AT 10 am if you want to watch it or follow along!


1 ย min on/1min off x 20 minutes

First 10 min bike or row

Second 10 min do the one you didnโ€™t



15 devil squat*

15 box step ups

non equipment version

1 min on/1 min off x 20 min


at 20:00

15 min AMRAP

15 Devil squats

15 tuck jumps

Devil Squat- drop into burpee then as you come off the floor pop into the bottom of a squat and stand up. This can be performed weighted or unweighted depending on skill and available equipment.

Friday, May 1st, 2020 at 12:30 am / WODS