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
30 jump ropes (Mod: 30 hop in/outs)
Then 3x
1 pushup to down dog
10 sec Spiderman / side
10 sec pigeon / side
5 air squats
WOD
20 min AMRAP:
Buy-In: 1 Mile Run (2000m row, 9 min of walk/jog)
AMRAP in time remaining:
50 Dubs (50 hop in-outs, Penguin hops, Mt climbers OR 100 singles)
35 Air squats
20 DB Plank rows (1 DB – alt as needed 10/side)
-2 min rest-
Post WOD Tabata
Alt rounds (8) work 20 / rest 10 = 4 min
Odd min: Torso twists
Even min: Side plank (2/side over the 4 rounds)
Post WOD Stretches
@30 sec each
Up dog
Child’s pose
Pigeon
Down dog
Seated shoulder extension
