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
2 loops jog
10 leg swings
Elevated pigeon str
5 BB good mornings
5 BB deadlifts
10 sec HS hold
SOD
Midline work EMOM x 6 min (2 cycles)
50 sec of pausing Alt Bird dogs
45 sec of Alt Dead bugs (https://www.youtube.com/watch?v=MCVX9wRd_h0)
40 sec of Plank twists (https://www.youtube.com/watch?v=fR0tb6agqqA)
WOD
20 min AMRAP
5 Box jumps (30/24) (50+ 24/20) (Mod: Reduce height)
5 HSPU (50+ 1 pad) (Mod: Pike push-ups or 2 Wall walk-ups)
5 Deadlifts (225/155) (50+ 155/105)
10 V-ups
1 Indoor loop
