Phosphogenic
· Please refer to ZenPlanner for Zoom and Face to face class times
· You must reserve your spot for face–to-face class times.
· For face-to-face classes, please be sure to bring your borrowed equipment to use in class, a yoga mat or towel, and water.
· If you will need to borrow a barbell or other equipment that is not outside for the workout, please arrive early and go directly into the facility with your face covering.
WOD Review then warm up all together:
Warm-up
1x through
@200m jog/ 30 sec walk & back
10 fwd & bwd arm circles
5 Q raises
3 pushups to down dogs
10-15 sec pigeon str/side
SOD
8 Rounds: (24 minutes total)
:20 Seconds Standing single arm OHP (Left) (move to push press if not able to move the wt)
:10 Seconds Rest
:20 Seconds OHP (Right)
:10 Seconds Rest
:20 Seconds Hollow Hold
:10 sec Rest
:20 Seconds Superman Hold
:10 Seconds Rest
:20 Seconds Single arm isometric back row (Left) (https://www.youtube.com/watch?v=LkHo7L_eUuQ)
:10 Seconds Rest
:20 Seconds Single arm isometric back row (Right)
:10 Seconds Rest
WOD
3 min AMRAP
10 Air squats
5 Burpees (Mod: squat thrusts/up downs)
Post stretches
@30 sec each
Child’s pose
Pigeon
Down dog
Seated shoulder extension
