Metabolic Conditioning
• Masks are no longer required.
• 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
2x
1 loop jog
2 lunges/leg
3 burpees
4 alt DB snatches (WOD wt. or lighter)
5 DB/Line hop overs (total)
-4 min prep-
SOD
EMOM for 12 min (4 cycles through)
Min 1: 30-40 sec Forearm plank
Min 2: 28 sec Side plank 1 (4 sec switch) 28 sec Side plank 2
Min 3: 30-40 sec Spiderman pulse-ups
-4 min prep-
WOD
20 min AMRAP of:
3 Devils press/arm (50/35) (50+ 35/20)
1 Inside loop
5 Alt DB snatch / arm
1 Inside loop
7 Fwd stepping wt’d lunges/leg
1 Inside loop
9 DB hop-overs (over & back =1)
1 Inside loop
11 DB thrusters (both hands on 1 DB)
1 Inside loop
