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
3 cycles: Push-up > down dog > Spider > Spider
20 sec pigeon/side
SOD
EMOM for 5 min
Min 1: 45 sec Hollow rocks or hold
Min 2: 45 sec Side 1 plank
Min 3: 45 sec Superman pulse-ups
Min 4: 45 sec Side 2 plank
Min 5: Front plank (w/ slow alt leg lifts) (https://www.youtube.com/watch?v=EpHPUI4gx58)
WOD
AMRAP 20:
300m Run
21 Russian KB swings
12 DB plank rows/arm
Post WOD Stretch
Child’s pose (add arm unders)
Up & Down dog
Pigeon
Seated hamstring
Shoulder extension
