Glycolytic
· When going indoors, you must wear face covering into the building & gym and sanitize hands upon entry.
· Salem is now inside M-W-F and outdoors T/TH. 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
100m jog
10 PVC pass thru (outdoor: arm circles)
5 TVWQ raises
3 push-up to down dog
20 sec Spiderman/side
10 BB bench press (indoor only)
SOD
E2MOM for 12 min, complete the following work:
5-7 Bench press (Zoom: 5-8 floor press/arm)
6-10/arm DB bent-over back rows
2 min rest
WOD
5 x 3 min AMRAPS
4/2 Strict pull-ups (50+ 2/1) (Banded: 5/3)
6 Box jumps (24/20) (50+ 20/16)
8 Abmat sit-ups
*2 min rest between rounds
*Begin where you left off
ZOOM & OUTDOOR WOD
5 x 3 min AMRAPS
10 DB/KB floor lat pull-overs
10 Box jumps or Object step-ups
10 Sit-ups
*2 min rest between rounds
*Begin where you left off
ITP Post WOD stretch
Child’s pose
Down dog
Pigeon
