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Tuesday, November 10, 2020

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Metabolic Conditioning

· 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

200m row

30 sec down dog

20 sec Spiderman/leg

20 sec pigeon/leg (elevated on box)

20 sec child’s pose

SOD

EMOM for 8 min (2x’s through)

40 sec Hand plank with Alt arm/leg reaches

30 Sec side plank 1

30 sec Side plank 2

30 Sec face up / “reverse plank”

WOD

20 min AMRAP

500m Row

20 Box Step-ups (total) (24/20) (50+ 20/16)

20 Erg seat plank knee tucks

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