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
300m Bike/Row (100m Jog Zoomers)
10 leg swings/leg
3 push-up to down dog
20 sec Spiderman/side
20 sec pigeon/side
10 air squats
WOD
30 min EMOM
1 min: 12/9 cal Bike/Row (50+ 9/6)
2 min: 10 BB Thrusters (95/65) (50+ 65/45)
3 min: 13 Burpees (50+ 9)
4 min: 35 DUBS (Mod: 35 hop in/outs, Double-tap Penguins OR 60 singles)
5 min: Rest
Zoom & Outdoor WOD
30 min EMOM
1 min: 100m run (20 sec out & back or 40 mt climbers/leg)
2 min: 10 DB Thrusters (total)
3 min: 13 Burpees (50+ 9)
4 min: 35 DUBS (Mod: 35 hop in/outs. Double tap Penguins OR 60 singles)
5 min: Rest
