Phosphogenic
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• Continue to sanitize hands upon entry and wipe down all equipment touched.
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SOD/WOD Review: 5-7 min
Keep stretching during review
SOD/WOD Prep
Done together
2 loops jog
10 leg swings
3 slow inchworms w/ pushup
3 steps to Spiderman/sd
Pigeon str
30 sec rig assisted bottom of squat hold
5 BB back squats
Standing BB child’s stretch
5 BB OHP
5 BB deads
-4 min prep-
SOD 1
From 0-15 min:
^ Back squat 10-8-6-4-2 reps
SOD 2
From 15-27 min:
^ Strict shoulder press 10-8-6-4-2 reps
SOD 3
From 27-42 min:
^ Deadlift 10-8-6-4-2 reps
For those staying lighter or with “Exercise ADD”, add in auxiliary or rehab work
