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Wednesday, February 17, 2021

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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: 3 min

SOD/WOD Review: 5-7 min

Keep stretching during review

SOD/WOD Prep

Done together

100m row

standing skin the cat

10 PVC pass thru

10 behind head PVC OHP

5 BB strict OHP

-3 min prep-

SOD

EMOM x 8 min (4 rounds of each)

Odd min: Ball mash (upper and lower) (https://www.youtube.com/watch?v=5fpqpSAezJA)

Even min: 10-15 mini band external shoulder rotations (https://www.youtube.com/watch?v=VpiQKz-PUxU)

-4 min rest & prep-

WOD

30 min AMRAP

15 cal Row (50+ 10 cal)

2 Indoor jogging loops

10 Push press (from the rack) (135/95) (50+ 95/65)

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