Metabolic Conditioning
· 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
3 pushups to down dogs
3 down dog into Spidermans/side
10 pausing glute bridges
10-15 sec pigeon str/side
WOD
AMRAP 25:
400m Run (Mod: 500m row, 1000m bike, 2 min of any stationary cardio)
3 Rounds:
8 AKBS (DB = RKBS)
8 Power snatches (4/arm if using DB or KB)
8 Jumping lunges/leg
Post WOD Stretches
@30 sec each
Child’s pose
Side quad
Pigeon
Down dog
Seated shoulder extension
