Vastberaden Rooftop programming week 11
Go to our Rooftop Workout Videos to prepare for your class! One of our coaches guides you through your workout from warm-up to cooling down.
- Sign up through Eversports for one of the 10 minute starting times.
- Go to the Rooftop workout videos and prepare for your workout.
- Dress to the weather.
- Bring: your phone, water, gloves and a face mask.
- Please note our toilets, lockers and dressing rooms are closed!
- Be on time! To early? Please wait outside our entrance at a safe distance.
- Have cold or flu like symptoms? See you another time!
- Wear a face mask when entering the building
- Keep 1.5 meter distance from each other at all times.
- Sanitize your hands when entering the gym
- Grab the equipment you need for the workout.
- The coach will direct you to one of the workout stations
- Make sure you finish within your 45 minute window
- Clean everything thouroughly after class
- Don’t linger after class
THIS WEEKS PROGRAMMING:
20 russian kbs (32/24
30 abmat sit ups
3 rounds for time (cap 20)
30 dumbbell hang squats cleans (RX = 2x 22,5/15)
- 6 Single arm dumbbell bench press (each)
- 12 renegade rows (6 each)
- 18 hollow dumbbell flies
12 dumbbell push press right
12 dumbbell push press left
24 alt. single leg V-ups
5 double dumbbell row (each)
10 double dumbbell bench (each)
15 double dumbbell squats