Metabolic Conditioning
· You must wear face covering at all times & and sanitize hands upon entry.
· Please refer to Zen Planner 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
150m row
20 sec standing skin the cat
10 sec plank hold on rings
10 sec BB front rack str
5 BB hang muscle cleans
5 BB OHP
5 BB clean and jerks
-3 min prep-
SOD
EMOM for 8 min
Odd min: 50+ sec Ball mash
Even min: 40 sec Plank hold (in order: forearm, side, side, reverse (belly up))
-4 min prep-
WOD
20 min AMRAP
300m Row
20 Erg lateral hop overs (over & back = 1)
10 Ring push-ups
5 BB clean and jerks (135/95) (50+ 95/65)
