Phosphogenic
• 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:
“Bring a Bath Towel today”
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
SOD
EMOM 20 min of:
Min 1: 8-12 Deadlifts (1 DB,KB or BB) (w/1 DB/KB: alt arms halfway & touch in between feet)
Min 2: 8-12 Thrusters (total) (DB,KB,BB)
Min 3: 20-30 sec DB/KB towel isometric bent-over back row hold
Min 4: 30 Second Hollow Hold
-2 min Rest-
WOD
3 min AMRAP:
4 Burpee over object
8 Russian KBS (DB or KB)
*Hard & fast
Post stretches
@30 sec each
Child’s pose
Pigeon
Seated hamstring
Down dog
Seated shoulder extension
