Metabolic Conditioning
Class Schedule: 7:00am, 8:30am and then regular schedule
· You must wear face covering into the building & gym and sanitize hands upon entry.
· Please refer to ZenPlanner to sign up for Face to face class times
· Please be sure to bring your own water.
WOD Review then warm up all together
Warm-up
50m jog (1 loop)
30 jump ropes
5 burpees
3 inchworm walkouts
20 sec pigeon/leg
20 sec child’s pose
SOD
Core/ Prehab: EMOM for 8 min
Min 1: 40 sec of Thoracic press: (https://www.youtube.com/watch?v=d9o1eQ8uVUM…)
Min 2: 40 sec of Side plank pulses
Min 3: Hand plank alternating reach unders (https://www.youtube.com/watch?v=irpIo5uUjH8)
Min 4: 40 sec of Side plank pulses (side 2)
WOD
For time:
100 Dubs (100 plate hops or 200 singles)
800m Run or 1000m Row or 2800m Bike
50 Abmat sit-ups
40 Plate ground to overhead (45/25) (50+ 25/15)
30 V-ups
20 AKBS (70/53) (50+ 53/35)
10 Burpee pull-ups (Mod: 10 Burpees then 10 ring rows)
800m Run
100 Dubs
