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 prior to review: 3 min
SOD/WOD Review: 5-7 min
Keep stretching during review
-3 min prep-
SOD
EMOM for 10 min (5 rounds each)
Min 1: 45-50 sec Ball mash against wall (shoulders, back, hip flexors, glute/pelvic ridge…)
Min 2: 45 sec Lateral ankle band walks (5 steps left, 5 Steps right…)
-3 min prep-
WOD
18 min AMRAP
1000m Row
50 BB Thrusters (45/35) (50+ 35/15)
25 Ring rows (Bent kneed but torso parallel to floor) (Mod: Body on incline)
