Metabolic Conditioning
· When going indoors, you must wear face-covering into the building & gym
· Starting July 6th for Salem, M-W-F classes will be held indoors AND T/TH – outdoors. This may be altered due to weather.
· Please refer to ZenPlanner for Zoom and Face to face class times
· You must reserve your spot for face-to-face class times
· If you still have borrowed equipment and you are planning to do face-to-face workouts, please return the equipment to the gym.
· Please be sure to bring your own water.
WOD Review then warm-up all together:
Warm-up
2 min AMRAP
10 jump ropes
1 push-up to down dog
1 down dog to Spiderman/side
1 grinding air squats
SOD
EMOM for 8 min (2 cycles)
Min 1: 30-sec Forearm plank
Min 2: 30-sec Side 1 plank
Min 3: 30-sec Superman hold
Min 4: 30-sec Side 2 plank
-2 min rest-
WOD
AMRAP 20:
10 Fwd Lunges, 30 Dubs, 200m Run
20 Fwd Lunges, 30 Dubs, 200m Run
30 Fwd Lunges, 30 Dubs, 200m Run
40 Fwd Lunges, 30 Dubs, 200m Run
50 Fwd Lunges, 30 Dubs, 200m Run
*If/Once you finish the “50” round – start back at “10”
Mod Lunges = Air squats
Mod Dubs = Hop in/out = 1, Penguin hops OR 60 singles
ITP
Post WOD Stretch
Child’s pose
Down dog
Pigeon
