Metabolic Conditioning
· You must wear face-covering at all times & and sanitize hands upon entry.
· Please refer to ZenPlanner to sign up for Face to face class times
· Please be sure to bring your own water.
· Please bring an extra clean and dry pair of shoes with you.
Equipment set-up: 3 min
SOD/WOD Review: 5-7 min
Keep stretching during review
SOD/WOD Prep
Done together
60 sec bike
10 leg swings/leg
15 sec standing skin the cat
10 BB bench press
-3 min prep-
SOD
EMOM for 6 min (3 rounds each)
Odd min: 45 sec of lateral ankle band walks: 5 out and back
Even min: 8-10 unbroken standing banded knee drives/leg (https://www.youtube.com/watch?v=yO292ml-IVU)
-4 min prep-
WOD
2 Rounds for time (Time cap: 28 min)
80/65 cal Bike (50+ 65/50)
40 V-ups
*Every 2 min, complete 5 Bench press (185/115) (50+ 115/70)
* Reduce cals on bike for round 2 if round 1 takes longer than 14 min
