Metabolic Conditioning
· 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
200m jog
30 sec down dog
20 sec Spiderman/side
20 sec pigeon/side
WOD
24-21-18-15-12-9-6-3 of:
AKBS (DB = Russian KBS)
Bodyweight torso twists (per side)
400m Run
*Run after finishing each set of twists
*Workout finishes on the run
*2 miles of running
Post WOD Stretch
Child’s pose
Up dog
Down dog
Pigeon
Seated hamstring
Lying quad str
Seated shoulder extension
