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Monday, October 4, 2021

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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

3 cycles:

1 loop jog

2 burpees

2 DB snatch/arm

5 tubing swimmers

5 BB bench press (2nd & 3rd round add light wt)

-4 min prep-

SOD

E2MOM for 10 min (5 rounds)

10^ Bench press

WOD

2 Rounds for Time:

400m Run (500m Row or 1400m Bike)

5 Devils press/arm (50/35) (50+ 35/30)

400m Run

100 Tubing Dynamic straight arm “ski erg” swimmers (fast lat pulls) (https://www.youtube.com/watch?v=8gwGzWL_jNY)

400m Run

5 Devils press/arm

*Rest 3 minutes between each round

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