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
10-15 sec pigeon str/side
5 grinding air squats
5 air squats
SOD
EMOM x 8 min:
Odd min: 6-8 Pausing Bird dogs/side
Even min: 6-8 Dead bugs/side (https://www.youtube.com/watch?v=g_BYB0R-4Ws)
-2 min Rest-
WOD
20 min AMRAP of:
400m Run (Alt: 2 min cardio)
10 DB bent-over back rows Right Arm
10 Thrusters Right Arm
10 V-ups
10 DB bent-over back rows Right Arm
10 Thrusters Left Arm
Post WOD Stretches
@30 sec each
Child’s pose
Side quad stretch
Pigeon
Down dog
Seated shoulder extension
