Metabolic Conditioning
• Please wear your mask.
• Utilize ZenPlanner to sign up for classes.
• Continue to sanitize hands upon entry and wipe down all equipment touched.
• Please continue to bring your own water.
SOD/WOD Review: 5-7 min
Keep stretching during review
SOD/WOD Prep
Done together
30 sec jump rope
3 steps to Spiderman/leg
3 way banded stretch
BB front rack str
Accumulate 1 min bottom of squat
-4 min prep-
SOD
EMOM for 10 min (10 Rounds)
1-2^ Squat cleans (Mod: Power cleans)
Begin with a light BB and build to a heavy weight (have your plates to add ready)
-4 min prep-
WOD
20-minute AMRAP of:
2-4-6-8-10 of:
T2B (Mod: T2? OR V-ups)
Incline Push-ups (feet on box 24/20) (50+ 20” all)) (Mod: Feet on floor or hands on box)
Then
50 Dubs / 100 Singles
Then
2-4-6-8-10 of:
Goblet squats (DB or KB) (70/50-53) (50+ 50-53/35)
Bent kneed plank DB/KB transfers (70/50-53) (50+ 50-53/35) (https://www.youtube.com/watch?v=I-hiebw0_6Q)
Then
50 Dubs / 100 Singles
Then
2-4-6-8-10
Plate Ground to Overhead (45/25)
Russian Twists (over & back =1)
Then
50 Dubs / 100 Singles
If there is still time in the 20 minutes, start over!
