Metabolic Conditioning
· You must wear face-covering into the building & gym and sanitize hands upon entry.
· Salem all-day indoor classes are M-W-F and all-day outdoors T/TH. Outdoors on M/W at 7:30 am. This may be altered due to weather.
· Please refer to ZenPlanner to sign up for Face to face class times
· If you still have borrowed equipment and are doing face-to-face workouts, please return the equipment to the gym.
· Please be sure to bring your own water.
WOD Review then warm-up all together
Warm-up
200m jog
30 sec down dog
30 sec Spidermans/side
30 sec pigeon/leg
WOD
4 rounds: (30 min cap)
800m Run
20 Burpees
30 Air squats
40 Mt climbers/leg
Post WOD Stretch
Child’s pose and add arm under’s
Up & Down dog
Pigeon
Seated hamstring
Side quad
Seated shoulder extension
